Wednesday Sep 6, 2017

CrossFit Hammermill – CrossFit

Warm-up

15min total

8min warm-up

2min bike or row

then 2 Rounds

10 air squats

10 spiderman lunges

10push-ups to downward dog

10 medball squats

10 medball deadlifts

10 medball push press

7min stretch & Burgener

Weightlifting

@20 start

Pause Split Jerks (8×3)

@70% of 1RM

pause 3 seconds in the Split position after each rep

EMOMx8
work on being explosive under the bar and being stable in the split position

Metcon

@30-39 go through C&J and C2B pull-ups make sure we scale appropriately

@40 start WOD

15min Time cap- Strict time cap lets make sure the scaling option is the best fit for each athlete

Metcon (Time)

21-15-9

Clean & Jerk (115/85)

Chest 2 Bar Pull-ups

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>