FRI APRIL 19, 2019 - CROSSFIT

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“You can create the perfect tricep just by pushing yourself off the wall.” -Jean-Claude Van Damme

Warm-up

A:

3:00 Row
--
2 Rounds, 30 Seconds Each:
Cubans with PVC (Muscle Snatch)
PVC Pass Throughs
PVC Overhead Squats

B:

2 Rounds
3 Snatch Pulls
3 Power Snatch
3 Clean Pulls
3 Power Cleans
3 Push Jerks
3 Front Squats
3 Thrusters

Metcon

Van Damme (Time)

30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-upsTime Cap: 28:00
Compare to 7-23-18

Accessory Work

Metcon (No Measure)

Body Armor
3 Giant Sets:
16 KB Front Rack Reverse Lunges
4-8 Strict Toes to Bar or 30 second cumulative L-Hang
16 Good Mornings (95/65)
32 Abmat Sit-ups
Rest 2:00

Cool Down/Mobility

1:00 Shoulder to Floor (each)
1:00 Deep Spiderman Lunge (each)
10 Cat/Cow and 10 T-Spine Rotates (each)

 

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