CrossFit – Thu, May 4
Warm-up
Partner Workout
Spice Girls (Time)
5 rounds:
4 Wall Walks
6 Power snatch (135/95)
8 Wall Facing Strict Handstand Push Ups
10 Clean (SQUAT) and Jerks (135/95)
Into
4 rounds:
30 Hang Power Cleans (95/65)
20 Box Jumps (24/20)
20 Alt Pistol Squats
Finisher
Ab
3 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
15 Abmat Sit ups
30 Heel Taps (each side)
30 sec Parallette L-sit hold
30 Flutter Kicks (each side)
30yd Offset Overhead KB Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead KB Farmer Carry (right overhead/left farmer hold)
-Rest 3 minutes b/t rounds-
2 Sets
1:00 Cardio (moderate)
5 Inchworm w/Push Up
10 Single Arm Dumbbell High Pull (each arm, moderate)
:30 Wall Facing Handstand Hold
10 Single Arm Dumbbell Press (each arm, moderate)
5 Box Jump w/Step Down
10 PVC Overhead Squat
-Then-
Build to Power Snatch and Clean and Jerk weight.
1 Set (at workout pace)
1 Wall Walks
1 Power snatch (at workout weight)
1 Wall Facing Strict Handstand Push Ups
1 Clean and Jerks (at workout weight)
2 Box Jumps (at workout height)
3 Overhead Squats (at workout weight)
10′ Handstand Walk