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Thursday 6-26-2014

21
Jun

Thursday 6-26-2014

Warm up to include: Oh squat technique. Concludes with 1 set of 5 with 7 seconds in the bottom of each rep. Use bar or dowel

Pick one:  3 RM Push Press, 4 RM OH Press

Strict/Weighted TTB or Weighted V-up 4 x max effort

WOD

Performance: Run 400 meters, 15 Thrusters, Run 250 meters, 10 Thrusters, Run 150 meters, 5 Thrusters   Rx #75/#53

Sport: run 400 meters, 15 Cleans, Run 250 meters, 10 Cleans, Run 150 meters, 5 Cleans    Rx #135/#83

Competition: Run 400 meters, 15 Snatches, Run 250 meters, 10 Snatches, Run 150 meters, 5 Snatches     Rx #135/#83

 

Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max

Alternate

Learn/practice KB Swing, Pull-ups.