THURSDAY MORNING
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
-Each Overhead Squat Bring Hands Closer together
-Replace the Back-Ext:
Handstand Walk/Hold (30-45 seconds)
-Replace the Back-Ext:
Handstand Walk/Hold (30-45 seconds)
Metcon
Metcon (5 Rounds for time)
Every 5 Minutes For Time:
8 Clean and Jerk (85/55 // 65/30)
12 Chest to Bar / Pull Ups (Both RX)
5 Wall Climbs (Both RX)
15 K2E // 30 Situps
8 Clean and Jerk (85/55 // 65/30)
12 Chest to Bar / Pull Ups (Both RX)
5 Wall Climbs (Both RX)
15 K2E // 30 Situps
Snatch TGO (12MIN TO FIND 5RM Snatch TGO)
Snatch from Floor and Repeat Reps without dropping the bar or releasing your hands.
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