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Thursday 7-31-2014

26
Jul

Thursday 7-31-2014

Warm up to include: Squat focus

Floor Press (hollow body) 4 x 8. The goal is to elevate legs and shoulders into a good hollow body position during your set.

Hanging or Floor Wipers 4 x 5 each direction. If you can add weight, hold a med ball between your ankles.

WOD

2 Minutes on, 30 seconds off. 6 Round AMRAP

Competition: 5 Power Cleans #155/#103, 5 HSPU, 5 TTB

Sport: 5 Power Cleans #115/#73, 5 STOH, 5 TTB

Performance: 5 Hang Power Cleans #95/#63, 5 STOH, 5 Weighted V-ups

 

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.