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Components

Pistols

Metcon

Settings

Workout

06January2017

Carie Calvery

Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

Pistols (Pract/Technique (4 sets of MR))

Pistols

Pistol Progressions

Metcon

Metcon (AMRAP - Rounds and Reps)

Death By:
-Burpees
-Pistol (L/R=1)

*Increase each movement by one rep every minute, until the reps bust time
*1 Burpee & 1 Pistol, 2 Burpees & 2 Pistols, 3 Burpees & 3 Pistols....continue.

REST

4 Minutes

Metcon (Weight)

8 EMOM
6 DB Snatch
6 DB Single Leg DL

*Choose weight, but must be the same for each movement and maintained for all 8 Rds
*Even minutes = Right side only ; Odd minutes = Left side only

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 06, 2017

Clients:

Clients

Bob
Naes

4:00 PM CrossFit

4 x 2

Calvin
Nagle

6:00 AM CrossFit

4 x 0

Reps increase every round