5/9/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min of Foam Roll / LB Work

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

2 Rounds

12 Hypers

8 Ring Rows

10 Banded Side Steps

BB Warm-Up

Warm-up (No Measure)

General x 2 Rounds

5 RDL

5 Strict Press

5 Front Squat

Specific x 1 Round

5 Hang High Pulls

5 Hang Muscle Cleans

5 Hang Power Cleans

Strength

Hang Clean (2-2-2-2)

*2 Warm-Up sets at light weight

*Build over 4 sets to heavy set of 2 for today.

*May catch in a squat

*Focus on hip contact and speed under bar

*Grab the bar with your shoulders

WOD

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

20 Push-Ups

10 Hang Cleans @ 115/75

20 Reverse Lunges

10 Push Press @ 115/75

*Should be able to go unbroken on barbell movements

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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