02/18/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
6 Min
5 Bridges (Hip Drive)
5 Shoulder Reach Throughs
5 Single Leg DL
5 Air Squats

Weightlifting

Hang Power Clean (Just Bar)

3 Rounds
5 Muscle Cleans
5 Scare Crows
5 Power Cleans

Focus on vertical dip/drive
Bar tights to body
Fast elbows
Re-Dip for Catch

Weightlifting

Back Squat (3×4 @ 75% of Last Week)

Metcon

Metcon (Calories)

Lactic Training
3:1
1 Min Max Cals on Rower
Rest 3 Minutes
x 4

Cool Down

Couch Stretch
Pigeon Stretch

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