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CrossFit 3.21.16

20
Mar

CrossFit 3.21.16

CFPC – CrossFit

Warm-up

Down and Backs

Lunge down, w/ side stretch

5 inch-worms with 3 pushups

High kicks+toe touch

Bear crawl

Couch stretch- 2 min per side

Spiderman lunge w/ shoulder variation- 2 min per side

Barbell Basics (No Measure)

With a barbell, perform (PVC for beginners);

2 rounds:

5 Deadlift w/ Pause at knee

5 Hang Power Cleans

5 Front squats

3 Push Press

3 Split jerks w/ pause in catch

Weightlifting

Front Squat- 1 set every 2 minutes:

10 @50%

8@60%

6@70%

5@75%

4@80%

3@85%+

Max reps @75%

Split Jerk- 1 set every :90 sec

8 sets of 2 @70%+

Front Squat

Split Jerk