Thursday Isometric Anterior @65%


CrossFit Hammermill – CrossFit

WARM-UP

15:00

3 rounds:

10 Push-ups

10 Sit-ups

10y Spiderman

10y Gymnastic Bear Crawl

Mobiity & Burgener Warm-up

.

SPEED

@15 /15:00

Ring Dips

7:00 … Set up and practice

7:00 … 7×3 with a 3 second hold at the top … OTM

.

MET~CON

@30 /20:00

7:00 … Set up & Practice

AMRAP 12 … Barbell Complex @65% (Jerk)

~ Deadlift

~ Hang Power Pull

~ Jerk

Climbing Reps … +1 rep each round

Metcon (AMRAP – Rounds and Reps)

BB Complex

Accessory Work

10:00

Banded Tricep Extensions … 100

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