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Metcon

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Workout

Wednesday 081220

CrossFit

[WARM UP]
:30 2 Sampson Lunges + 1 Air Squat
:30 Plank Hold
:30 Leg Swings / Side

:30 Spider-Man Lunges
:30 Hollow Hold
:30 Air Squats

:30 Downward Dog to Push-Up
:30 Superman Hold
:30 Inchworm to Push-Up

[WEIGHT WARM-UP]
:20 Goblet Good Mornings
:20 Goblet Squats
:20 Goblet Strict Press
:20 DB Romanian Deadlifts /SIDE
:20 DB Front Squats /SIDE
:20 DB Push Press /SIDE

[PRACTICE]
1 Round:
4 Double DB Power Snatches
4 1-Arm DB Overhead Squats /SIDE
4 Sit-Ups
4 1-Arm DB Hang Clean and Jerks /SIDE

Metcon (AMRAP - Rounds and Reps)

"Kicking & Screaming"

20 Min. AMRAP:
10 Double DB Power Snatches
20 1-Arm DB Overhead Squats
30 Sit-Ups
40 1-Arm DB Hang Clean and Jerks

[SCALING]

WEIGHT: Choose a wt. that allows for unbroken snatches and overhead squats.

SNATCH: 20 Alternating 1-Arm DB Snatches, 10 Slam Balls, Barbell (115/85).

OVERHEAD SQUAT: 1-Arm Overhead Lunges, 1-Arm Front Squats, Goblet Squats. Barbell (115/85).

SIT-UPS: 60 Flutter Kicks, :60 Plank or Hollow Hold.

CJ: Kettlebell Swings, Russian Kettlebell Swings, No barbell for this station.

Whiteboard:

Wednesday, August 12, 2020

Male Clients