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Thursday 9-4

30
Aug

Thursday 9-4

Pause Front Squat (pause 2 seconds just above parallel)

3 x 5, 2 x 3

Jacknife or BB Roll out

5 x 6-8

WOD

10 Minute time cap

12-10-8-6-4

KB Swing  #70/#53

Push Press #115/#83

In between each round: 2- 30 ft. bear crawl

 

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.