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4/15/14

15
Apr

4/15/14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

A: Split Press (1 x 5, viagra 1 x 4, sildenafil 1 x 3, 1 x 2, 1 x 1)

in split jerk position you will perform a strict press

B: Jerk Dip/Split Jerk (5 x 1/1)

Conditioning

C: 3 Rounds (4/15/14) (Time)

10x C2B Pull-ups/Pull-ups
20x OH Walking Lunges (45/25)
30x Hand Release Push-ups

After Bash

D1: Strict Pull-ups (3 x 2.2.2 (R: 20 sec))

No kipping allowed

D2: Strict Toes-To-Bar (3 x 5.5.5 (R: 20 sec))

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