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CrossFit 051314

13
May

CrossFit 051314

Cleveland – CrossFit DTF

Warm-up
1) 3 rounds of:
10 Wall Slides
10 Push-ups
30 seconds Front Plank Hold
10 Groiners
5-7 Strict Press 45/35, 65/45, 95/65
5-7 BB Bent-over Rows 45/35, 65/45, 95/65

Barbell
2) Strict Press 3,3,3,3,3
** Increase weight to heavy triple by 3rd set and complete sets 3,4,5 using same weight. For example: 115,135,145,145,145.

3a) Barbell Curls 3×10-12
3b) Australian Pull-up 3×10-12
3c) Chest to deck Push-ups 3xME
** Superset a+b+c with 15-30 seconds rest between movements. Rest approximately 2 minutes between each set.

Conditioning
4) For time.
30-20-10 DB Hang Squat Clean Thrusters 50/30
10-10-10 Ring Dips
10-20-30 Kipping Pull-ups
– Post time.

Shoulder Press (3,3,3,3,3)

Barbell Curls (3×10-12 increase)

Push-ups (3xME)

Metcon (Time)

For time.
30-20-10 DB Hang Squat Clean Thrusters 50/30
10-10-10 Ring Dips
10-20-30 Kipping Pull-ups
– Post time.