Public Whiteboard

Components

Front Rack Lunge

Overhead Walking Lunge

Death By Ground to Ov ...

Settings

Workout

05June2017

Shane Briscuso

Warm-up

The CrossFit 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

10 minutes of Front Rack Lunge
--Rest 5 Min--
10 minutes of Overhead Walking Lunge

0-10m: Front Rack Lunge (5 sets building in weight)

Front Rack Lunge

*Clean up & 8 forward steps
*Every two minutes, stagger if room needed.
*Heavy to Moderate wt.

15-25: Overhead Walking Lunge (5 sets lightly building in sets (form/stability))

Snatch up & 8 forward steps
*Perform set every two minutes, stagger if room needed
*Moderate to Light wt.

Metcon

Death By Ground to Overhead (AMRAP - Rounds and Reps)

With a continuously running clock do one G.T.O. the first minute, G.T.O. the second minute, three G.T.O. the third minute, continuing as long as you are able.

**Use as many sets each minute as needed.
**Use any movement combination to get bar overhead (Snatch, Clean & Jerk, Push Press, etc.)

Bar Weights:
Rx+ - Male 135#/ Female 95#
Rx - Male 115# / Female 85#
Scaled - Male 95# / Female 65#

Whiteboard:

Monday, June 05, 2017

Clients:

Clients