CrossFit – Tue, Aug 8
Tuesday WARM up
Banded 7’s
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Clean and Jerk (1RM Squat Clean and Push Jerk
Find a 1RM in 12 minutes)
Find a 1RM in 12 minutes)
Tuesday Metcon (Time)
10 Rounds
10 Pull Ups
10 Push Ups
10 Pull Ups
10 Push Ups
Time Cap:12mins
Tuesday Optional Extra
Mayhem Mini-Pump – Back and Biceps
4 Rounds
10 Stric Pullups @ moderate weight – maintain quality
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
4 Rounds
10 Stric Pullups @ moderate weight – maintain quality
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-