03/17/2015

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.)

(No Measure)

5 minute skill workshop:

Fitness:

Dub practice

Performance:

Triple under practice

https://www.youtube.com/watch?v=VJi2ERqjY-M

Metcon (Weight)

Every 90 seconds for 9 minutes (6 rounds total):

Fitness =

3 OHS

*Start with moderately challenging weight and increase each round as needed. 2 second pause at the bottom of each rep. Weight may be taken from rack.

Performance =

2 x snatch + SOTS press complexes

https://www.youtube.com/watch?v=SgXgtODcrio

*Record heaviest complex

Metcon (No Measure)

EMOM x 18 minutes:

Fitness-

Minute #1

50% max rep strict pull-ups or pull-up progression used on 02/17/2015

Minute #2

12 burpees

Minute #3

50 Single unders

*Repeat cycle

Performance-

Minute #1

3 Muscle-ups

Minute #2

12 burpees to 6ā€ target

Minute #3

30 Dubs

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