8/22/17

Warm-up

3 rounds
6 barbell strict press
6 pvc pass throughs
6 inch worms no pushup

Bench Press (55%x5, 62.5%x5, 67.5%x3x10; 2 min rests )

Metcon (Time)

5 rounds
15 hang power cleans 115/75
15 shoulder to overhead
50 double unders

ITASA

5x5 strict hspu @ 3011 ; 2 minrest

5x3 strict deficit negatie hspu @ 4/3 “ @  5011 ; 2 min rest

Don’t got hspu ?

5x5 seated barbell press @ hap @ 3011 ; 2 min rest

5x3 hspu negatives @ 3011 ; 2 min rest

5x30 sec hs hold ; 90 sec rest

CRx BB

 perfect pushups - 5x15 ; 2 min rest
 overhead tricep ext - 12/10/8/6/12/12
 metcon- 4 rounds 15 cal easy airdyne 15 floor press @ 60 %

Published on by crossfit reflexion.