4/9/14

Main – CrossFit

Warm-up

Coaches Choice (No Measure)

200 m run
10 kips on bar
10 DB Press
1 min sub scap mobility each arm
20 arm circles (left and right)
10 ring dips

*2 rounds

Weightlifting

A1: Behind the Neck Snatch Grip Push Press (4 x 3)

A2: Overhead Squat (4 x 3)

B1: Handstand Walk (4 x 50 ft.)

B2: L-Sit (4 x 30 sec.)

Conditioning

C: 3 Rounds (4/9/14) (AMRAP – Reps)

1 min on/1 min off:
Power Clean (225/155) Rx+, sick (185/115) Rx, adiposity (135/95) Sc
GHD or Ab Mat Sit-ups
C2B pull-ups or Pull-ups
Burpees
*final score is total reps after 3 rounds

After Bash

D: Back Extension + Glute-Ham Raise (3 x 8-10)

1 Back ext + 1 GHR= 1 rep