Workout of the Day 22 August 2016

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Edit ‘GENERAL PHYSICAL PREPARATION’

Basic Details

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Date: 08/22/2016

Program: CrossFit

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WARM UP

0-10 Minutes

Warm-up

General Warm-up
5:00
+
Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Squat Clean x5
Squat Clean x5
Then,
5 Strict Press
5 Push Press
5 Jerks (any style)

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Clean and Jerk (6 X 2)

Add weight each set if form permits up to a heavy double. Rest 1:30. Any style clean permitted.

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STRENGTH/SKILL

METABOLIC CONDITIONING

30-45 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:
10 Deadlifts @75 (225/155)
10 AlternatingPistols (5 each)

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ACCESSORY

50-100 Banded Leg Curls
Deadbug + Reverse Crunch: 3 x 10
Rest 90s

WOD Preview

GENERAL PHYSICAL PREPARATION

WARM UP

0-10 Minutes

Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Squat Clean x5
Squat Clean x5
Then,
5 Strict Press
5 Push Press
5 Jerks (any style)

STRENGTH/SKILL

Clean and Jerk (6 X 2)

Add weight each set if form permits up to a heavy double. Rest 1:30. Any style clean permitted.

METABOLIC CONDITIONING

30-45 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:
10 Deadlifts @75 (225/155)
10 AlternatingPistols (5 each)

ACCESSORY

50-100 Banded Leg Curls
Deadbug + Reverse Crunch: 3 x 10
Rest 90s