Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 2:30 RUNNING CLOCK…
5 Strict Press (135/95| 95/65)
8 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is DUs)
Competition
Metcon (Time)
For Time:
10 Snatches 115/75
50 Double Unders
8 Snatches 135/95
50 Double Unders
6 Snatches 165/115
50 Double Unders
4 Snatches 185/125
50 Double Unders
2 Snatches 205/145
50 Double Unders
*All Doubles must be done unbroken.
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