CrossFit | 10.02.2020

Warm-up

3 sets
10 Box Step Ups
10 Deadlifts
10 Presses

Metcon

Metcon (Time)

A) RX
Complete 6 rounds for time
20 Box Jumps 24/20
5 Clean and Jerk 135/95

B) Minimal Equipment
20 DB or KB Jump Overs
5-10 DB or KB Clean and Jerks

C) Bodyweight
20 Jump Overs
10 Vertical Jumps

3 sets
10/10 Single Arm DB Presses
10/10 Single Arm DB Curls
10/10 DB Rows

Try to move consistently throughout the box jumps. Choose a moderate weight that you are able to go unbroken throughout the clean and jerk.

Extra Credit

Metcon

3 sets
10/10 DB Shoulder Presses
10/10 DB Curls
10/10 DB Rows

Supplemental Programming

Weightlifting

Shoulder Press (7)

Build up to a heavy set of 7 reps

Accessory

Dumbbell Strict Press (10, 10, 10)

Use two dumbbells

Use DBs, KBs, or backpack.

Single Arm Dumbell Press (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Metcon

Muscle Up Practice