Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:
5 Behind The Neck Press
10 Push Press
5 Banded Push Ups
10 Banded Pull Aparts
10 Ring/bar rows
:20 Hollow Body Hold
Move on after 8:00

Weightlifting

A1): Shoulder Press (50% x 8; 60% x 8; 70% x 8+; rest 1:30 )

A2): Weighted Pull-ups (2 x 8; 1 x 8+; rest 1:30 )

Strict

B1): Weighted Dips (3 x 8-12; rest 1:30)

B2): High – Hang Muscle Snatch (3 x 8-12; rest 1:30)

Use an empty barbell or add UP TO 10# TOTAL, and try to use less or even no “pop” from hips.

Metcon

Metcon (Time)

5 Rounds For Time:
10 Burpees
7 C2B
5 Push Jerk 155/105# – 55%

Skill

*HPSU – 3x max reps
*Supine Ring/Bar Row – 5x max reps
*Handstand Hold – :20/:10 x 8