Main – CROSSFIT
Foundational Strength #1 (No Measure)
3 Rounds (NFT):
6 Strict pull-ups
8 Push-ups
10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)
*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)
https://www.youtube.com/watch?v=-WpjbDONViU
Rope Climb Practice (No Measure)
8 minute skill workshop:
Foot holds on rope
*Accumulate 20 seconds (or 5 attempts) on rope with rope anchored on feet. https://www.youtube.com/watch?v=D32_1gwq35E
Metcon (Weight)
10 unbroken pressing complexes (1 shoulder press, 1 push press, 1 push jerk) for a total of 30 reps.
*Add 5-10 pounds if you were able to go unbroken last time. 1 attempt max. If you fail with shoulder presses then continue with just push press + push jerk until you complete the 30 total reps.
Metcon (Weight)
EMOM x 20 minutes:
Odd-
2 Hang cleans with 5 second hold in the bottom position of each rep.
Even-
10 Bar facing burpees
*Add 5-10 pounds to load used on 03/05/2015.
