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Thursday 7-24-2014

19
Jul

Thursday 7-24-2014

Warm up to include: Partner Glute Ham Raise 2 x 5

Pick a Squat. 4 sets ME using 6-5, or 4 rep scheme

Back Squat, Front Squat, OH Squat, Pistols, Box Squat

Pull-up Variation: 4 x ME

WOD 15 Minute AMRAP. 1 Mile run buy in

Competition: 5 HSPU, 10 TTB, 15 Wall Ball

Sport/Performance: 5 STOH   #135-#103/#95-#63, 10 TTB/V-up, 15 Wall Ball

 

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.