Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday 080520

CrossFit

[WARM-UP]

:30 Sampson Lunges
:30 Spider-Man Lunges
:30 Bird Dogs

:30 Downward/Upward Dogs
:30 Good Mornings
:30 Romanian Deadlifts

:30 Lateral Squats
:30 Dead Bugs
:30 Back Squats

:30 Push Up to Downward Dog
:30 Strict Press
:30 Front Squats

[PRACTICE]
Power Clean Practice
Push Jerk Practice

1 Round:
4 Power Cleans
4 Front Squats
4 Push Jerks

Metcon (Time)

"Snickers"

30-20-10:
Power Cleans
Front Squats
Push Jerks

[SCALING]

WEIGHT: Choose a weight that allows for 30 unbroken on these exercises when fresh.

REPS: Modify to 21-15-9.

OBJECTS: Double DB, 1-Arm DB (Split Reps/SIDE if Heavy, Double Reps if light), KB (Russian Swings, Goblet Squats, 1-Arm Push Jerks Split/SIDE, Barbell (95/65).

After Party

Tabata (:20 On, :10 Off x 16)
Plank March
Glute Bridge March