7/9/18

Selma CrossFit – CrossFit

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WARM: Warm-up (No Measure)

WARM UP

2:00 Bike, 6 Spiderman + Reach

MOBILITY

20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch

STR: Bench Press (6×2)

FIT: Metcon (Calories)

FITNESS

5 Rounds

:40 Bike

5 Walk outs

:30 Bike

10 Ring Rows

:20 Bike

20 Air Squats

PER: Metcon (Time)

PERFORMANCE

WOD

10 Pullups

1 Lap

10 Squat Clean

800m Row

10 Squat Cleans

1 Lap

TOB: Metcon (AMRAP – Rounds and Reps)

TUFF OL BIDDIES

3×5 Push Press

WOD

1 Lap

10 Bench Squats

350m Row

10 DB Curls

10 Band Pushdown

10 Bridges

COMP: Warm-up (No Measure)

COMPETITOR

WARM UP

NO MIDLINE

NO STRENGTH

COMP: Metcon (Time)

MAYHAM ON MOUTAIN

“Risky Business”

RX/MASTERS

25 min Running Clock

8 min to establish 1 rep snatch (when clock hits 8:00 you have 2:00 to load bar for metcon

10:00 mark (15:00 time cap 25:00)

100m Spriint

120 Doubleunders

60 cal Row

30 Toes to bar

15 snatches (Rx 135/95 M115/85)

Scaled (same time frame)

8 min to est 1 rep max complex of:

1 Power Clean, 1 Hang Clean, 1 Squat Clean, 1 Shoulder to OH

2:00 Load bar for metcon

10:00 mark

100m Sprint

120 Single unders

60 cal Row

30 Knee ups

15 Snatches 95/65

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