07/30/2014

Posted: 30th July 2014 by jruffing27 in Uncategorized
Comments Off on 07/30/2014

Main – CrossFit

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Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head
2. Push Press- Behind Head
3. Push Jerk- Behind Head
4. Shoulder Press- Front
5. Push Press- Front
6. Push Jerk- Front
perform with bar or PVC pipe

Gymnastics

Handstand Push-ups (Every 3rd minute for 15 minutes perform max reps)

men 25 lb plate with ab mat
women ab mat on floor

**Your score is your lowest scored set!

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Buy-Out

Roll out and stretch for 5-10 minutes (No Measure)

after stretching for 5-10 minutes try to sit in squat hold for 5 minutes without standing.

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