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Friday, October 4, 2019

  Fri 10/4/19
Mobility: Hamstrings/Shoulders
Strength/Skill: Post Met-con Core Burnout

3 sets not for time of:
15 Hollow Rocks/Modified Hollow Rocks
15 Supermans with :03 hold (keep heels together)
15 MB Hip Tosses/side
15 Side V-ups/side
Met-Con: CrossFit Open 15.1 and 15.1A

Two Parts 15 mins
9:00 AMRAP

15 Toes-to-Bars (F: Kipping Knee/Leg Raises)
10 Deadlifts (F: 75/55) (Rx: 115/75)
5 Snatches (F: 75/55) (Rx: 115/75)

Then 9:00 - 15:00

Find 1RM Clean and Jerk
Additional
Accessory
Work:
DB/KB Death March: 4x10 each
Weighted Lateral Step-up: 4x10 each*
GHD Sit-ups: 4x10 (if you are advanced with these,
add weight)
*choose weights that will challenge you for 10
unbroken reps and stick to it for all 4 sets
Express 10:00 AMRAP

5 DB Snatches (F: 35s/20s) (S: 50s/35s)
5 DB Deadlifts (F: 35s/20s) (S: 50s/35s)
10 Mountain Climbers

5 DB Snatches
5 DB Deadlifts
12 Mountain Climbers

....

+2 Mountain Climbers after every round
Barbell REST
.