4/17/14

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

Weightlifting

A: Clean and Jerk (1RM)

Conditioning

B: Chipper (4/17/14) (Time)

21x OHS (135/95)
21x Pendlay Row
14x OHS (1353/95)
14x Pendlay Row
7x OHS (135/95)
7x Pendlay Row

Buy Out: 10 Muscle ups
*if you cannot perform muscle ups you will do 10 progression muscle ups w/ coach
*each athlete will use same barbell and same weight for both exercises

After Bash

C1: Rear Delt Raise (3 x 15)

C2: Band Face Pulls (3 x 30)