Week 7 Day 1

Posted: February 12, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2x Through

15 Dubs

10 DB Thruster (moderate wt)

5 Strict Pull Up

2 Wall Walk

Shoulder Press (5@75% 3@85% 1+@95% OF YOUR TRAINING MAX)

Bent Over SA Dumbbell Row (4×12)

You will either go up in weight from last week, just slightly! or you will do a slower controlled negative. Meaning on the eccentric count, one thousand 1, one thousand 2, one thousand 3

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

(115/75 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 30/24″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches
See 01/16/2017 for your previous score and scale… If you are in Lurong you should have read the details of the workout and know which level you are going to do and be familiar with all of the movement standards.

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