CrossFit – Fri, Jul 14
Warm up – Friday
Banded 7’s
-into-
3 sets:
5 Kip Swings
5 Bent Over Dumbbell Rows
5 Dumbbell Muscle Cleans + Shoulder Press
5 Low Box Jumps
5 Pause Bench Press (empty bar- build across sets)
-into-
3 sets:
5 Kip Swings
5 Bent Over Dumbbell Rows
5 Dumbbell Muscle Cleans + Shoulder Press
5 Low Box Jumps
5 Pause Bench Press (empty bar- build across sets)
Bench Press (5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*)
*2-3 second pause*)
Metcon -Friday (Time)
Option 1:
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)
(KG conv: 43/29)
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)
(KG conv: 43/29)
OR
Option 2:
63 Deadlifts (75/55)
45 Hang Power Snatch (75/55)
27 Overhead Squats (75/55)
(KG conv: 34/25)
Time Cap 9mins