Wednesday, August 16, 2017

15
Aug

Wednesday, August 16, 2017

CROSSFIT

Skill –

Clean Positions (use as warm-up for strength)

Set 1 (3 rds)- PVC
Set 2 (5 rds)- Empty Barbell

High hang dip (only bend in knees, chest stays proud)

High hang dip + shrug (keep the bar touching body- do not let bar come out)

High hang dip + shrug + clean

High Hang Position (above knees)

Mid-Shin Position

Strength –

14 Min EMOM – 2 Min Per Round (7 sets)

1 Clean Shug
1 High Hang Power Clean
1 Front Squat

Start @ 60% (Clean Max) – Build Each Round

WOD –

For Time: 8 Min Cap

21 Thrusters
42 DoubleUnders/82 Singles
15 Thrusters
30 DoubleUnders/60 Singles
9 Thrusters
18 DoubleUnders/36 Singles

RX+ – 115/85, RX – 95/65, Scaled – 65/45, Novice – DB Thrusters

BRAVE-FIT (metabolic)

WOD –

4 Rounds
1 Minute Max Calorie Row
1 Minute Max Wall Balls
1 Minute Max Bumbbell Overhead Press
1 Minute Max Box Steps
1 Minute Max Sit Ups
2 Minute Rest

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