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THURSDAY

CrossFit 5000 – CrossFit

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Skill

3 Rounds (rest 45-75 sec b/t exercises)

1) Downward Dog HSPU

5-10 Reps

**scale to 3-5 negative reps lowering 5-10 sec

2)Wall assisted crow to headstand

3-5 Reps

**We’re working on building comfort being upside down. This is just practice so go by feel

(rest 45-90 sec b/t exercises)

PRE-HAB/RE-HAB

3 Rounds. Not for time.

1) Turkish Sit Up x 8 each arm, this is the first part of a Turkish Get Up

2) 1 Arm Power Row: x 8 each arm

3) Barbell Rollout: x 8

4) Sumo Stance Good Morning: x 8

5) Barbell Overhead Hold: 30 seconds

Power Snatch

A) 2 Power Snatch + 2 Snatch Push Press + 1 Overhead Squat –

2 sets @ 70% (of Power Snatch)

2 sets @ 75%

2 sets @ 80%

B) 2 Power Clean + 1 Push Jerk

1 set @ 70% (of P.Clean)

2 sets @ 75%

2 sets @ 80%

C) Snatch Pull –

4 sets of 3 reps 95% (of snatch)

Metcon (Time)

Equipment WOD:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:


Kettlebell Swings


Goblet Squats


*After each round 10 AB Mat sit ups

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 chair Dips

15 Sit ups

1 wall walk