January 23, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10 DB Goblet Squat Jumps
10 Standing Hollow Lat Pull Down
5/5 DB Snatch (Build to working weight)
5/5 1/2 Kneel Landmine Press (build)

Strength:
15min Clock
4 x 8/8 Landmine Press
4 x 6 Strict Pullups (scale to Toe Assist)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

QuickFit

Warm Up:
2 rds (5:00 cap)
10 DB Goblet Squat Jumps
5 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

Barbell
Rack Pulls Build to Heavy 5
Landmine Row 5×10 (Build) then 1MR 80% drop
Superset 5x
a) 10 Plate Raises (45/25)
b) 15 PVC Banded Lat Pulldowns
Rack Run DB Curls 4xMR (3 weights)
Accumulate 100 Elbow to Knee Crunches