CrossFit – Tue, Aug 2
Westshore CrossFit – CrossFit
Warm-up
On 10 Min Clock: ( 1 set each)
1:00 row or bike
10 alternating reach, roll, lift drill
10 PVC pass-throughs
10 alternating elbow to instep
1:00 row or bike
10 alternating reach, roll, lift drill
10 single-arm ring row/arm
10 super-slow air squats (:03 down)
1:00 row or bike
5 ring rows
10 air squats
5 ring rows
10 air squats
5 ring rows
10 air squats
Weightlifting
Overhead Squat (On a 6:00 clock:)
-Build to heavy 3-rep (7-8 RPE) overhead squat from the floor with a power snatch.
-Get above planned workout weight
Practice Round
1 set:
9 overhead squats
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
INTERMEDIATE
AMRAP 12:
9 ring rows
3 overhead squats (55/75 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
BEGINNER
AMRAP 12:
9 ring rows
3 overhead squats (35/45 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
Cool Down
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)