THURSDAY 7-23-15

Warm-up

15min

  • 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

Weightlifting

(1)     21min

This next strength cycle will be a little different.  We will do it primarily as EMOM/EOMOM to create a little more density.  This will require the weights to be somewhat lighter on average.

Form A: 7min EMOM 16 Step-back Lunges
1min rest
Form B: 14min EOMOM 10 Push-ups

Con A: 7min EMOM 10 Front Rack Lunges
1min rest
Con B: 14min EOMOM 6 (Ring)/Dip

Int A: 7min EMOM 4 Cleans 80%
1min rest
Int B: 14min EOMOM 5 HSPU (strict if possible)

  • F: A: Step-Back Lunges (7X16 EMOM)

Weight these as possible

  • F: B: Push-up (7X10 EOMOM)

  • C: A: Front Rack Lunge (7x10 EMOM)

  • C: B: Dip (7x6 EOMOM)

  • I: A: Clean (7x4 EMOM 80%)

  • I: B: Handstand Pushup (7x5 EOMOM)

Metcon

8min

  • F / C: Metcon (AMRAP - Reps)

800m run
Max Reps "Cindy"

  • Int: Metcon (AMRAP - Reps)

800m run
Max Reps "Mary"