20180605

CrossFit:

Gymnastics work

15 Minutes

Pullups/T2B/Muscle-ups

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“Mani-Pedi”

On the 2:00 x 7 Sets:

36 Double Unders

9 Toes to Bar

3 Power Cleans 205/145

Comp:

‍1. Push Press

On the 2:00 x 6 Rounds:

Rounds 1-2: 5 Push Presses

Rounds 3-4: 4 Push Presses

Rounds 5-6: 3 Push Presses

Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

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2. Conditioning

3 Rounds, For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

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3. Midline

5 Rounds, Not For Time:

:20 Second L-Sit

5 Wall Walks

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Regional Week 2

Full Rest or Open Programming.

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Regional Week 3

Active Recovery Day

A. 15 Minutes Light Bike

B. 10 Minutes Power Snatch Technique Work (Light Loads)

C. 10 Minutes Rope Climb Technique Work

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Synergy:

Teams of 2:

For Time:

30 Calorie Assault Bike

1000m Row

200 Jump Rope Singles

20 Calorie Assault Bike

800m Row

150 Jump Rope Singles

10 Calorie Assault Bike

500m Row

100 Jump Rope Singles

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35 minute time cap

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