CrossFit – Fri, Apr 25
CrossFit – Fri, Apr 25
Suggested Warm-Up
Warm-Up
1-2 ROUNDS
10 Alt. 90-90 Rotations
5/5 Med. Ball Around the Worlds
10 Alt. Med. Ball Plank Rolls
10 Med. Ball Hamstring Curls
Into…
1-2 ROUNDS
10 Alt. Elbow Punches w/barbell
10 Air Squats to Med. Ball
10 Med. Ball Push Presses to target
10 Empty Barbell Clean Deadlifts
10 Wall Balls
Strength – All
Clean and Jerk (Every 2:30 Mins for 20 Mins:
2 @ 77-80%
2 @ 77-80%
2 @ 77-80%
1 @ 83-85%
1 @ 83-85%
1 @ 83-85%
1 @ 87-90%
1 @ 87-90%
)
(Score is Weight)
Week 4 of 7
Olympic Lifting Cycle
“NISH” (Time)
Buy In: 39 Burpees
Then 11 Rounds Of:
3 Pull Ups
8 Push Ups
7 Air Squats
Buy Out: 81 Second Plank Hold
Rx+: 20/14# Vest
Time Cap: 20 Mins
