Wednesday 8/12/15

Cycle 1 Day 3

Miss the cycle 1 podcast?  Check it out here.

1. Warm-up

a. 2 Rounds

10 GHD sit-up

15 Empty bar thrusters

2. Strength

a. Back squat 4×4 @80%

b. Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con

Run 800m  RX= 1 mile Run

20 Toes to bar   RX= 30

60 Double-unders

10 Toes to bar  RX=  20

40 Double-unders

5 Toes to bar  RX=  10

20 Double-unders

Cool Down:  Couch stretch, cossack stretch,  Pigeon stretch, box stretch, foam roll and lacrosse ball smash

CrossFit PortSide