08.18.2014

Main – CrossFit

Warm-up

3 Rounds:
100m Run
5 Seated Box Jumps 24/20″
10 KB/DB Press
:20 Dead Bug

Weightlifting

A): Back Squat to Box [as close to parallel as possible] (15:00 to build to a 1RM for the day)

B): Shoulder Press (15:00 to build to a 1RM for the day)

Metcon (9 Rounds for calories)

Row Sprints:
9 Sets of
:30 on/ 1:30 off

Skill

Choose 1-2 circuits to complete. Choose based off of your perceived weakness.

Upper Pull
3x [Db Shoulder press x 12 /
B.O.R. x 12 /
Chin ups x 8]

Upper Push
3x [B.T.P.D. x AMRAP /
Dips x 20 /
Db Pull overs x 10]

Legs
3x [Single Leg Bulgarian Split Squat
x 10-10 /
GHR x 10 /
Rev. Hyp. x 20 /
Walking BB Lunge x 20 /
Calf Raise/walk x 10-20m]

Midline
3x [GHD x 20 /
Rockies x 12 /
Side bends or Windmills x 10]

Snatch From Blocks [Above Knee] (3-3-3-3-3)

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