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CrossFit | 11.03.2020

CrossFit | 11.03.2020

Warm-up
Warm-up
3 sets
5 Hang Power Cleans
5 Push Ups into Down Dog
10 Step Ups

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 10 rounds for time
5 Hang Power Cleans 165/105
10 Hand Release Push Ups
15 Step Ups 24/20

B) Minimal Equipment
Complete 10 rounds for time
5 DB or KB Hang Power Cleans
10 Hand Release Push Ups
15 Step Ups

C) Bodyweight
Complete 10 rounds for time
10 Vertical Jumps
10 Hand Release Push Ups
15 Step Ups

Choose a weight for the BB that is challenging but are able to complete unbroken. Break up the push ups early to avoid failure. These are hand release push ups. Move consistently throughout for the step ups.

Extra Credit
Metcon
3 sets
50 ft. Farmers Carry
15 Bench Dips

Supplemental Programming

Weightlifting
Bench Press (5, 5, 5)
Complete 3 working sets. Each set should be challenging and feel like 75-85% effort.

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Dips (Max reps)
Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips

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