CrossFit 012319

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

200m Row

8 HR Push Ups

40′ DB/KB OH Waiter’s Walk ea. Hand

10 Hollow Banded Lat Pull Downs

20s Banded Front Rack Distraction/Banded Bully Distraction/OH Distraction

Weightlifting

Warm-up the Push Press and perform the following sets:

3 x 3 reps @ 80% with a 12X1 Tempo.

* Focus on maintaining proper position during the dip.*

Tempo Reminder

1-Sec Negative

2-Sec Pause in the Dip position

X-Explosive Contraction to Overhead position

1-Sec Pause in OH position

Push Press (3 x 3 @ 80%)

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

50 Double Unders

25 Burpees

50 Double Unders

10 Ring Muscle Ups

L1: 75 Singles, 10 Ring Dips

Rx: As Written

Rx+: 75 DU’s