02/19/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run
+
5 Min @ 65%
5 Slam Balls (30/20)
5 Slam Ball Burpee
5 Slam Ball Push Press
5 Bow and Bends

Gymnastics

Weighted Pulls Ups (Add Weight From Last Week)

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls

Weightlifting

Close Grip Bench (3×3 @ 80%)

3×3 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Min AMRAP @ 50%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 75%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 95%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)

RX+
(155/115) = Same weight at “DT” Workout

Cool Down

10 PVC Pass Throughs
Samson Stretch
Cook Stretch

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