St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 8/27/2018

1
Jan

CrossFit 8/27/2018

CrossFit

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

20 Second Ring Support Hold

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Walking Lunges

Weightlifting

weighted Ring dips (5×5)

10 minute cap

Build to a heavy set of 5

Strict Ring dips. No using your hips, knees, etc.

If unable to perform body weight ring dips, use bands but pause for 1 second at the bottom of each rep. (no bouncing).

Metcon

10 Minutes to warm-up to working weight (Choose a challenging weight but no more than 85% of 1RM Snatch)

7min amrap 1 snatch 3 C&J (AMRAP – Rounds and Reps)

7min AMRAP

1 Snatch 175/115

3 Clean and Jerks 175/115

Set weight to roughly 80-85% of your 1 rep Snatch

Rx+: 205/145

Int: 135/95

Sc: 95/65

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