Strength
Warm up-
3 rounds –
5 Inchworm
5 db shoulder press
Workout-
Deadlifts 5-5-3-3-3
Leg Curl 3 x 10
Behind the neck shoulder press 2 x 5
Shoulder Press 3 x 10
Face Pull 3 x 15
Bent over lateral raises 3 x 10
CrossFit
Warm up-
3 rounds-
3 Muscle clean
3 Shoulder press
5 KB Swings
5 Squats
Skills-
Power Clean
Conditioning-
Death by Power Clean @95lbs/135 lbs
Starting at 5 reps for the first minute, add 1 rep to each subsequent rounds until you can not perform the required number of reps in a min.
e.g –
1st min 5 reps
2nd min 6 reps
3rd min 7 reps
4th min 8 reps.. and so on
Categories: Conditioning, Strength, WOD