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Tuesday 7-29-2014

26
Jul

Tuesday 7-29-2014

Warm up to include: Squat focus

Front or OH Squat 5 x 3 @ 9 RPE. After each set perform 4 split lunges max effort.

Skin the Cat or Progression 5 x ME. After each set perform 12 hollow rocks

WOD

4 Rounds, 9 Minute time cap

Competition: 5 Snatch #115/#83, 7 Pull-ups, 9 Calorie Row

Sport: 5 OH Squat #95/#63, 7 Pull-ups or Body row, Run 150 meters

Performance: 5 Front Squat #135/#93, 7 Pull-ups or Body row, Run 150 meters

 

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