Friday 062416

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Stay Strong CrossFit – CrossFit

Warm-up

4 RD’s

250m Row

8 KBS

5 Push Up Inch Worms

20sec Sleeper stretch ea. Arm

WOD

Metcon (AMRAP – Reps)

12 Min AMRAP

12 Chest 2 Bar Pull-Ups

8 Dead Lifts

12 Handstand Push-Ups

8 Dead Lifts

Scaled: ( Jumping Pull Up, Hand Release Push Ups, 95#/135#)

Rx: (165#/245#)

Master’s 40-49: (155#/225#)

Master’s 50-54: (125#/185# Dead Lift)

Masters 55+(Pull Ups, 65#/95# Push Press, 115#/155# Dead Lift)

Metcon (Time)

5-10-15-20-15-10-5

Overhead Squats

Toes 2 Bar

Scaled: (55/75, Hanging Knee Raises)

Rx:(75/115)

Masters 40-49: (65/95)

Masters 50+(55/75) (4-8-12-16-12-8-4)

Metcon (Time)

5-10-15-20-15-10-5

Overhead Squats

Toes 2 Bar

Scaled: (55/75, Hanging Knee Raises)

Rx:(75/115)

Masters 40-49: (65/95)

Masters 50+(55/75) (4-8-12-16-12-8-4)

Weightlifting

Close Grip Bench Press (5 x 3 Reps )

Aim to complete @ 80+% of 1 RM