CrossFit – Thu, Aug 17

Crossfit Garage – CrossFit

General Warm-up (No Measure)

AMRAP 3:

10 mountain climbers

10 air squats

5 push-ups to down dog

1 push press + 1 push jerk + 1 split jerk (7 Rounds for weight)

7 sets for load

– Loading will be limited to your best push press
– Start around 70% of your best push press and increase loading across each set.
– Begin a new lift every 2:00

2016 Regionals Event 7 (Time)

– RX –
For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
Target time 15 minutes

Skill Work (Checkmark)

Post-workout:

Accumulate:

2:00 L-sit hold

– Scale to complete in sets of :15 or more.

Stretching (No Measure)

2 sets:

:30 cossack squat stretch/leg

:30 double-forearm stretch

Push Press

Push Jerk

Split Jerk