Tuesday 07-05-2016

9
Aug

Tuesday 07-05-2016

Warm-Up

3 rounds: 15 cal bike/row; 10 lateral squats

Then, Bergener Warm-Up

Lift

Hip Snatch + OH Squat (Life)

Snatch (Fitness)

Metcon

In teams of 2, alternate sets to complete 3 each of:

“Life”

5 DB Man-Makers

300 Meter Run

“Fitness”

10 PC (185/135)

400m Run

Accessory

3 sets of 8 Good Mornings, 20 Banded Straight Arm Pulldowns, 15 V-Ups

CrossFit Core

Warm-Up

Every 3 minutes x 12 minutes

6 T-Push ups Jumping Jacks

10 Predator Jumping Jacks

14 Russian Twists (total) (35/15)

18 Bar Front Squats

Lift

6 Sets of 3 Front Squats @ 65% 1RM (Tempo: 42X1); RI: 90 sec

Met Con

50 Thrusters for Time (135/95) (115/80) (95/65)

EMOM 5 V-Ups

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