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Tuesday 8-5

2
Aug

Tuesday 8-5

Warm up to include lateral lunges with barbell 3 x 5 each side. Focus on squat position and depth

Behind the Neck OH Press
4 x 5 @9 RPE
-After each set perform 5 Good Mornings with the same bar.
-The relative load should be fairly light, allowing you to work on range of motion
Alternate
Pull-ups variation/Negatives/Body Row
4 x ME
-After each set, perform 3 scapula retractions
then
WOD
3 Rounds for Time
Competition
5 Muscle Ups
5 Cleans (#225/#163)
1 Round of “Cindy”
Sport
5 Pull-ups
5 Power Cleans (#155/#93)
15 Burpees
Performance
10 Body Rows
10 DB Thrusters (#35′s/@52′s)
Row 400 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