26.2crossfit in Rockledge

26.2 CrossFit – CrossFit

Clean & Jerk Warm Up (No Measure)

With PVC:

5 hang power clean from mid thigh

5 power clean from just above knee

5 power clean from just below knee

—

5 hang squat cleans from mid thigh

5 squat cleans from above the knee

5 full squat cleans from floor

—

5 push press

5 push jerk

5 split jerk

Clean and Jerk (5×3 @ 50%)

Deadlift (5×40% 5×50% 5×60%)

Metcon (Time)

5RFT

10 Burpee

10 GHD sit up

26.2 CrossFit – LBN

Sumo Deadlift High Pull (3×5)

Metcon (Time)

Buy In:

800M Run

Then:

3 Rds

35 Med Ball Cleans

35 KB Swings

Then Cash Out:

400M Run

26.2 CrossFit – LBN

Push Press (3×5)

Metcon (Time)

21-18-15

Wall Balls

Dips

*Run 400M after each set

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 500M row

high knee

butt kicker

duck walk

2min shoulder mobility each arm

Jag 28 (Time)

Run 800 meters

28 Kettlebell swings, 70#

28 Strict Pull-ups

28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-ups

Run 800 meters
In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010
To learn more about Jag 28 click here

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 400M run

2x through

10 pass throughs

7 ea db press

5x 4pt squats

Shoulder Press (5×40% 5×50% 5×60%)

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

17 Wall Ball

15 Push Up

13 Med Ball Clean

26.2 CrossFit – LBN

Front Squat (3×5)

Metcon (Time)

5 RFT

600M Run

12 e/l DB Walking Lunges

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 500M row

2x through

5x 4 point squats

5e single leg rdl

5e single leg jumps to 45# plate

Back Squat (5×40% 5×50% 5×60% )

Clean Pull (1×6)

Metcon (Time)

3RFT

20 Dubs

15 Air Squats

Run 400M