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FRIDAY

CrossFit 5000 – CrossFit

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Warm-up

2mins Rowing/bike/skipping/running

20 Scorpions

20 Reverse lunges

10 Samson Lnges

Mobility

2 rounds:

Kossack Lunge x 10 (5 per side)

:45 sec Upper Thoracic hold

Push Press

A) 2 Power Clean + 1 Push Press 2 reps @ 75% (of Push Press)

2 reps @ 80%

2 P.Cleans + 1 Push press = 1 rep so 2 reps each sets

B) 3 Snatch Push Press + 1 Snatch Balance

2 reps @ 70% (of snatch)

3 reps @ 75%

C) Clean Pull

5 sets of 3 reps 95% (of clean)

Metcon (AMRAP – Rounds)

Equipment WOD
Death By Thrusters: 12min Cap

Starting 5 reps

Min 1: 5 reps

Min 2: 6 reps

Min 3: 7 reps

…so on! Add one rep each minute until you can’t increase. Then rest the next minute and hold the last number you made!

Metcon (AMRAP – Rounds)

Death by Air Squats…(12min cap)

Starting at 10 reps add one rep every minute

Min 1: 10 reps

Min 2: 11 reps

Min 3: 12 reps