03.10.2015

CrossFit Worthy – CrossFit

Warm-up

3x

3/3/3 Arm Circles [little plates, big plates, HUGE plates]

5/5 Half Kneeling Single Arm Press

With a :15 on/ :15 off timer:

8 Rounds of Handstand Hold/Shoulder Touches/Free standing hold

10 Total attempts at Free Kick Ups (donkey kicks)

Weightlifting

1): Weighted Pull-ups (10×4; you pick Int. poison; 1:00 rest)

Try to take these a little heavier than last week if you can. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

2): Shoulder Press (10×4; @ 67.5%; 1:15 rest )

Last set go for more reps if you have it in the tank.

Metcon

3): Metcon (Weight)

OTM x 14:00

odd – 7 Thrusters @ 45/35#+

even – 30 DU
*Thrusters start at empty bar, add weight increments of 20# total or less per round. Stop adding weight if you can no longer handle the reps each round.

Strength Accessory

Move SLOW, Think of keeping MAX Tension. The slower you can move, the better!! SQUEEZE!!

3x

SUPINE Ring Rows – 15

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]

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