Friday 07-01-2016

9
Aug

Friday 07-01-2016

CrossFit

Warm-Up

400 m Run, then:

Bar complex x 6 reps each: DL, HPC, FS, PP, BS, Burpees

Lift

Snatch

“Life”

5 Sets of:  2 Hang Power Snatches + 3 OH Squats

“Fitness”

5 Sets of: Snatch + 3 OH Squats

Metcon

3 Rounds For time:

15 Strict Handstand Push-Ups/Seated DB Press
20 Alternating Front Racked Reverse Lunges (135/95) (95/65)

Accessory

Tabata Hollow Rocks

CrossFit Core

Warm-up

Every 3 minutes for 15 minutes:

2 Wall Walks + 4 OH Lunges (95/65) + 10 Ab Wheel Roll Outs + 20 Double Unders

 

MetCon

5-10-15-20-15-10-5

Overhead Squats + Hanging Leg Raises

“Comp” (115/85); “Fitness” (95/70); “Life” (75/55)

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