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WEDNESDAY

CrossFit 5000 – CrossFit

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Skill

3 rounds-rest :45-90 seconds

Arch/Superman Hold with Broomstick 10-15 seconds

Seated Pike leg pulses x 10

Wall walks 3-5reps with 10 second hold at the top

PRE-HAB/RE-HAB

3 Rounds

-1 Arm RKB Swing: x 10 each arm @ light weight

-1 Arm Suitcase Deadlift: x 10 each arm @ light weight

-1 Arm High Pull: 3 x 10 reps each arm.

Snatch

1) Power Snatch

2 sets of 2 reps @ 75% (Of Full Snatch)

4 sets of 1 rep @ 80%

2) 2 Power Clean + 1 Push Jerk –

2 sets @ 75% (of PC)

1 Power Clean + 1 Push Jerk 4 sets @ 80%

3) Clean Pull

2 sets of 2 reps @ 95% (of clean)

2 sets of 2 reps @ 100%

Metcon (Distance)

20mins Row, Bike or Run.

Push this as much as you can or pace it so you don’t stop for the full 20 minutes. Pick your focus and stick to it!

Conditioning

3 rounds of:

20 KB/Barbell Good mornings

20 V-ups

20 Standing Calf raises

Warm-up