09/24/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
40m Frankenstein w/ Toe Touch
40m Duck Walk
40m Inch Worm
40m Knee Into Chest
40m Hurdle Drill

Weightlifting

Push Jerk (3 x 3 )

Add 5-10# from Last Week

Deadlift (3 x 3 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP @ 80%
(115/75)
2 Hang Power Cleans
2 Push Press
4 Hang Power Cleans
4 Push Press
6 Hang Power Cleans
6 Push Press
8 Hang Power Cleans
8 Push Press……

RX+
(155/115)
Continue as far as you can in the 10:00

Mobility

:90 Banded Distraction
per shoulder

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»