Monday Monday

26.2 CrossFit – CrossFit

If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success. John D. Rockefeller

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Push Press (Build to a heavy 3)

Progression // Focus

1) Strict Press // Set-up

2) Dip & Hold // Shoulders stacked over the hips and heels.

3) Dip & Drive Slowly // Shoulders stacked over the hips and heels.

4) Dip & Drive Fast // Shoulders stacked over the hips and heels.

5) Dip & Drive Fast // Don’t pause at the bottom of the dip.

6) Push Press // Lockout your legs and hips before pressing.

Metcon

Metcon (Time)

– RX –

For Time:

50-30-20

Thrusters (65/45#)

Pull-ups

– INTERMEDIATE –

For Time:

50-30-20

Thrusters (45/35#)

25-15-10

Pull-ups

– BEGINNER –

For Time:

30-20-10

DB Thrusters (15/10#)

Jumping Pull-ups

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