15
Apr
4/15/14
Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
A: Split Press (1 x 5, viagra 1 x 4, sildenafil 1 x 3, 1 x 2, 1 x 1)
in split jerk position you will perform a strict press
B: Jerk Dip/Split Jerk (5 x 1/1)
Conditioning
C: 3 Rounds (4/15/14) (Time)
10x C2B Pull-ups/Pull-ups
20x OH Walking Lunges (45/25)
30x Hand Release Push-ups
After Bash
D1: Strict Pull-ups (3 x 2.2.2 (R: 20 sec))
No kipping allowed