04/02/2015

Main – CROSSFIT

Foundational Strength #2 (No Measure)

5 Minutes AMRAP (light to moderate intensity):

5 goblet squats

6 supine ring rows/pull-ups

10 burpees

*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.

(No Measure)

L-sit and L-sit progressions

https://www.youtube.com/watch?v=gc0-uVMGCSM

Then..

EMOM x 8 minutes:

Fitness:

15 Second L-sit progression on parallettes or boxes

Performance:

15 second L-sit on high or low rings

*Place weight under heels and keep heels 1” above weight to increase difficulty.

Metcon (Weight)

Every 90 seconds for 15 minutes (10 minutes)

Fitness:

1 power cleans + 2 front squats + 2 shoulder to overhead

*Start with light weight and increase each round as desired.

Performance:

1 power clean + 1 squat clean + 1 front squat + 1 split jerk

*Start with 40% of your 1-RM and increase each round as needed.

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