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Components

Gymnastics Skills Pra ...

Metcon

Back Squat

Front Squat

Metcon

Settings

Workout

Fri

Main WOD

A: Gymnastics Skills Practice: (12 Minutes)

HSPU - kipping

1) Hand positioning
2) Kick up on wall
3) Bring knees to chest
4) Extend Hips + Press
5) String multiple reps together fast (cycling reps)

B: Metcon (AMRAP - Rounds and Reps)

5 min AMRAP

5 Push Jerk (135/95)

10 Toe to Bar

Rx+ (155/115)

C: Metcon (AMRAP - Rounds and Reps)

5 min AMRAP

Run 100m (Sprint)

2 Cleans (225/155)

Rx+ TNG Cleans

*Cleans should be heavy and challenging
even when scaled
*Full Squat Cleans

D: Metcon (AMRAP - Reps)

Amrap 5
Burpee box jump 24/20

Team training

A: Metcon (No Measure)

3 sets of
IYTs x 10
Couch stretch x 90s/side
Banded external rotations x 10/side

B: Metcon (AMRAP - Rounds)

EMOM 16 of
Odd - 5/3 MU
Even - Push press x 5 @ 30X1 - moderate weight - 60%+

C: Back Squat (3 x 10 AHAP - build)

Back Squat

D: Front Squat (3 x 5 @ 60-70%)

Front Squat

E: Metcon (Calories)

Row
30s on @ sub 1:45 / 1:55
30s rest
30 sets

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

Whiteboard:

Friday, July 28, 2017

Male Clients

John
Rogacki

11:30 AM CrossFit

4 x 6

Tom
Holt

4:30 PM CrossFit

3 x 3

Martin
stringer

6:45 PM CrossFit

1 x 1

i got 1!!!

Female Clients

Tracie
Miller

11:30 AM CrossFit

4 x 8

2x4 strict

Casey
Pierson

9:00 AM CrossFit

3 x 7

Alissa
Tseu

5:30 PM CrossFit

1 x 3

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 0

1/2 rep