Week 3 day 1

Posted: September 17, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

2 rounds of: 10 DB cleans, 10 DB front squats, 10 DB push press, :30 Samson stretch

Clean pull+ Power clean + Split jerk (1RM)

In 12 minutes work up to the max in the complex

Clean pull + Power clean + Power jerk

have 4-5 quality sets working up

Metcon (AMRAP – Reps)

AMRAP in 7 minutes

Thrusters #75/#45

Pull-ups
(Starting one rep of each exercise on the first round, add a rep to the following rounds. EX: 1,2,3,4… so on)

RX+ 95/65 and C2B PU

Dumbbell Hammer curls (3 x 12)

Dummbell Hammer curls
Super set with strict toes to bar

Strict Toes-To-Bar (3 x 10-15)

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