13
Oct
CrossFit – Fri, Oct 14
Crossfit Cle – CrossFit
Let’s get pressing!
Warm-up
3 rounds:
5 pushup
10 pvc passthrough/around the world
5 pullup
10 pvc good morning
30 seconds of slap hugs
10 alternating pigeon
5 press to updog
1 minute Banded lat/pec stretch R/L
1 minute Banded crossover stretch R/L
Weightlifting
9 sets on a 2 minute clock:
10-8-6-4-2-4-6-8-10
Bench press OR Push press
*Work form approximately 60% up to 80%+ and then back down again.
Bench Press (10-8-6-4-2-4-6-8-10)
Work form approximately 60% up to 80%+ and then back down again.
Push Press (10-8-6-4-2-4-6-8-10)
Work form approximately 60% up to 80%+ and then back down again.
MetCon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
5 deadlift 225/155#
10 box hop 24/20″
15 pullups
*Rx+ for 30/24″ box hop.