2/20/14

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: Shoulder Press (1×5, help 1×4, site 1×3, medications 1×2, 1×1)

B1: Weighted Plyo Push-up (3 x 3.3 (R: 30sec))

B2: Weighted Strict Pull Up (3 x 3.3 (R: 30sec))

use weighted belt or vest
Rest 2 min between sets

Metcon

C: 2 Min Clock 2/20/14 (AMRAP – Reps)

Sets 1 & 3:
2 min clock
15x Power Snatch (115/75)
Remaining Time: Max Wall Balls (20/14)

Sets 2 & 4:
2 min clock
50 ft. Front rack walking lunge (115/75)
Remaining Time: Max Double Unders

*REST 2 MIN between all sets
Count reps for wall balls and double unders and combine both to log them