February 11, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10m Inch Worm to Tuck Jump
5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB)
:3 -:5 Pull-up Iso Hold at top

Strength:
15min clock
4 x 8/8 Landmine Press
4 x 6 St. Pull-ups

WOD:
18min AMRAP
15 Box Jump
12 Push Press (115/85)
9 T2B
*Compare to 2.20.18*

QuickFit

Warm Up:
2rds (5:00 cap)
10m Inch Worm to Tuck Jump
:5-:10 L-Hang / Knee Hang Iso Hold
5/5 Tempo 3112 1/2 Kneel DB Press

WOD:
15min AMRAP
15 Box Jumps (20/14)
12 DB Push Press (50/35)
9 T2B

Barbell
Decline Dumbbell Bench Press Pyramid (5)
Seated Barbell Press – 5×8 (Straight)
Tricep Kickbacks – 5×10/10 (Slow)
Superset x 5
A) Standing Arnold Press 10
B) Landmine Rear Delt Raise 10/10
Buddy Curl Cashout 12 to 1