Press Tuesday 5/12/17
4th December 2017 by
CrossFit
Warm Up
30 seconds of Passthroughs
30 seconds Rest
30 seconds Press with Bar
30 seconds Rest
Strength
Press 5-5-5-5-5
Skill
Toes to Bar 3x max sets
WOD
6min AMRAP
15 KB Swings 24/16kg
5 KB Facing Burpees
then
6min AMRAP
10x10m Shuttles
10 Push Press 50/35kg
CrossFit Lite
Warm Up
Burgener Clean
200m Run
Burgener Snatch
200m Run
Strength
Deadball Overhead Throw 5-4-3-2-1
Hang Power Clean 5-4-3-2-1
Hang Power Snatch 5-4-3-2-1
WOD
10min AMRAP
7 Toes to Rings
5 Supine Barbell Rows
3 Deadball Front Squats
Abs Finisher
7min AMRAP
Paused Hip Extensions 5 seconds x10
Abmat Situps x10
Paused Superman 5 seconds x10
Broad Jump x10
Barbell Club
Warm Up
5 Broad Jumps
5 Pushups
5 Barbell High Pulls
Strength
A) Power Clean + Clean + Hang Clean – heavy for the day
B) Bent Over Row 5×5
C) Ring Dip 5×8