February 13, 2020

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
1 Clean Complex

Strength: Floor Press
4 x 6 (Straight) *Weight from 2.7.20*

WOD:
1,2,3…8…3,2,1
Clean and Jerk (135/95)
Box Step Over

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
10 DB High Pull

WOD:
14min AMRAP
7/7 DB Snatch (40/25)
7 DB Box Step Over

Barbell
Close Grip BB Upright Row Pyramid (5)
Barbell Step Ups – Build to Heavy 5/5
Lying Incline Dumbbell Rows – 5×10
Incline Tate Press – 5×10 (Straight)
Superset x 5
A) Weighted Calf Raises 15/15 (on step)
B) Lying Hip Raise 15