Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 11.23.15

Home of CrossFit Superstition in Mesa, AZ

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Wendler

Wendler
Week #2
Using 90% of your 1RM as your training max
70% X 3
80% X 3
90% X 3+
*Don't forget to change the reps of your last set if you complete more than 3 reps

Shoulder Press (70% X 3)

Shoulder Press

Shoulder Press (80% X 3)

Shoulder Press

Shoulder Press (90% X 3+)

Shoulder Press

Metcon

Metcon (Weight)

For Load:
E2MO2M for 20 min complete
1 Snatch Grip Deadlift
1 Snatch
Followed by
2's and 1's of Kneeling snatch
*2's are jumping to feet holding PVC or PVC on back . 1's are completing the snatch with PVC from the knees or if you need more stimulus use a trainer bar or bar.
*Scale with various knees to standing version such as rock backs

Record your heaviest Snatch Grip Deadlift to Snatch Combo.

Whiteboard:

Monday, November 23, 2015

Male Clients