2/13/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run
2 Rounds

Weightlifting

A: Shoulder Press ((warm-up 10-8-8-5) 1×5, page 1×4, dosage 1×3, pharm 1×2, 1×1)

B: Strict Pull Up (1 x 30)

No kipping allowed
*Break up any way, if you can do more than 5 reps at a time then add weight

C: Push Jerk (1 x 10 @ (90%))

Metcon

D: 2/13/14 (Time)

Sets 1,3,5:
3 Muscle Ups (scale: 6 C2b Pull-ups or 3 pull-ups/3 ring dips)
200m Run

Sets 2,4,6:
5 HSPU
10 Walking Lunge