CrossFit 012519

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Stay Strong CrossFit – CrossFit

Warm-up

500m Row

2 RD’s:

12 HS Scap Punches

10 KB RDL

10 Push Up Inch Worms

10 WGS

10 Band Pull Aparts

Weightlifting

Warm up Hang Squat Clean and then perform the following Cluster sets:

3 x (2. 2. 2. 2) @ 75%

Intraset Rest: 30s Rest

Interset Rest: 2 minutes

Hang Clean (3 x (2.2.2.2) @ 75%)

WOD

Metcon (3 Rounds for reps)

3 Min AMRAP:

9 Dead Lift (225/155#)

5 HSPU

-5 Min Rest-

3 Min AMRAP:

7 Dead Lift (225/155#)

7 Over the Bar Burpees

-5 Min Rest-

3 Min AMRAP:

5 Dead Lift (225/155#)

9 HR Push Ups

L1: 155/115#/ Pike Push Ups, Burpees, HR Push Ups

Rx: As Written

Rx+: 275/185#/ 5 strict HSPU, 7 HSPU, 9 Over the bar Burpees