20161123

CrossFit Jacked – CrossFit

Warm-up

Warmup-PullUp Progression (No Measure)

Pull-Up Progressions:

Beginner: Negatives 5 Sets of 5 (work up to 5 sec hold)

Intermediate: Chin-Ups 5 sets of 5

Advanced: 4 sets of 6 Strict Pull-Ups (add weight if comfortable)

Weightlifting

Shoulder Press (15 minutes to find 1 Rep Max)

this is a strict press – military press. This means no bending of the knees!

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

10 Front Squats 115/75

10 HR Pushups

10 KB Swings 53/35

10 Ball Slams 20/15

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»