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Tuesday 8-26

23
Aug

Tuesday 8-26

Front or OH Squat 4 x 5 @8-9 RPE. After each set perform 3 sitting box jumps. Use 12 or 15 inch box. Sit, shift weight and jump to 20″ or 24″ box.

Ring Jacknife or BB Roll-out. 4 x ME. After each set perform 20 Hollow Rocks.

WOD

12 Minute AMRAP

Competition: 20 Double Unders or 40 Singles, 15 Wall Ball, 10 TTB, 5 Ring Dip

Sport: 20 Double Unders or 40 Singles, 15 Wall Ball, 10 TTB, 5 Push-ups

Performance: 20 Double Unders or 40 Singles, 15 Wall Ball, 10 V-ups, 5 push-ups

 

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