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Tuesday 6-24-2014

21
Jun

Tuesday 6-24-2014

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

Front or OH Squat 4 x 5. After each set perform 3 max broad jumps.

Renegade Row 4 x 5 each arm. After each set perform 5 clapping push-ups

WOD
15 Minute time Cap
On the top of each minute perform: 8 Squats
In the remaining time work to complete:
Performance: 20 STOH (#95/#63), 30 KB Swings, 40 sit-ups
Sport: 20 Cleans (#155/#93), 25 KB Swings, 30 TTB or V-ups
Competition: 20 Snatches (#115/#73), 25 KB Swings, 30 TTB

 

Beginner CrossFit Class

Warm up barbell Complex: 3 rounds 5RDL, 5 OH Press, 5 Back Squat. Warm up/teach hollow body/hollow rocks

(A)Learn Deadlift/RDL  (B) Deadlift 5 x 5 towards relative max

(A) Learn OH Press/Push Press   (B) OH press 5 x 5 towards relative max