20180914

CrossFit:

6 Minutes to Heavy Single Strict

Press

6 Minutes to Heavy Triple Push

Press

6 Minutes to Heavy 5 Push Jerk

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Then,

Non-Stop

8 Min. AMRAP

7/5 Calorie Assault Bike

10 Wall Balls 20/14

*2nd Round Row 7/5 Calories

*3rd Round Run 100m

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Comp:

Squat Clean Primer

5 Sets of the Complex:

Tempo Front Squat

2 High Hang Pausing Squat Cleans

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Squat Clean

On the Minute x 11:

Minutes 1+2+3 - 3 Squat Cleans

Minute 4 - Rest

Minutes 5+6+7 - 2 Squat Cleans

Minute 8 - Rest

Minutes 9+10+11: 1 Squat Clean

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Front Squat

Week 1 of a 5-week progression.

2 Sets of 4 @ 70%

2 Sets of 3 @ 75%

2 Sets of 2 @ 80%

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Push Press

In a 8:00 window:

Build to an 8RM

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Gymnastics complex

6 Sets of the Complex:

3 Toes to Bar, 3 Chest to Bar Pull-Ups

2 Toes to Bar, 2 Chest to Bar Pull-Ups

1 Toes to Bar, 1 Chest to Bar Pull-Up

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Fire Ball

3 Rounds:

30/21 Calorie Row

15 Box Jump Overs (24"/20")

7 Burpee Bar Muscle-Ups

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Aerobic Restoration

30:00 Bike

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Synergy:

4 Rounds

15 Box Jumps

20 KB Deadlifts

30 HRPU