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CrossFit | 11.04.2020

CrossFit | 11.04.2020

Warm-up
Warm-up
2 sets
10 Toe Touches
5 Handstand Kick Ups
10 Step Ups

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
8 Handstand Push Ups
10 Single Arm DB Snatch 50/35
12 Back Squats 95/65

B) Minimal Equipment
20 minute AMRAP
8 DB or KB Push Press
10 Single Arm DB or KB Snatch
12 DB or KB Squats

C) Bodyweight
20 minute AMRAP
8 Push Ups
10 Vertical Jumps
12 Squats

Break up the HSPU early to avoid failure. DB snatch should be completed in 5 reps with one arm then 5 reps with the other. back squats should be light and unbroken.

Extra Credit
Metcon
3 sets
10-15 Curls
10-15 Presses
10-15 Rows

Use DB or KB

Supplemental Programming

Weightlifting
Clean (3, 2, 1 )
build up to a heavy set of 3, 2, 1 rep. Last single should not be a 1 RM

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Toes-To-Bar (Max reps)

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