Push Jerk Thursday 23/11/17
22nd November 2017 by
CrossFit
Warm Up
4 Pistols
10 Box Jump Overs
5 Calories Airbike/Row *Nasal Breathing
Strength
6min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks @70/35kg
Skill
Pistol Over Cone 5×4
WOD
10min AMRAP
200m Run *Nasal Breathing
10 Alternating Pistols
10 Shoulders to Overhead 60/40kg
CrossFit Lite
Warm Up
1/2/3/4/5 10m Shuttle Run
3/6/9/12/15 Calorie Row
2/4/6/8/10 Calorie Airbike
Strength
KB Goblet Squats 5×5
Banded C2B 5×2.2
20m Sled Push x5
WOD
5 Rounds of:
10/20/30/40/50m Bear Crawl
10/20/30/40/50 Double Unders or 3x Skips
Rest Walk 100m each round
Mobility
Stretches
Couch
Lats from post
Achilles/Calf
Barbell Club
Warm Up
20 Passthroughs
10 Lunges with PVC overhead
10 Scap Retractions
Strength
A) Snatch from Blocks 3,3,2,2,2,1,1,1,1
B) Bulgarian Split Squats 4×8 each
C) DB Row 5×15