Sunday

16
Oct

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

12/10 Cal Bike

10 Broad Jumps

8 Barbell RDL

*We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS.

Strength

Metcon (Weight)

EVERY 2:00 x 5 SETS

2 Deadlift

+

2 Hang Power Cleans

*Start Moderate, build to Heavy.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 SETS ON A 3:00 RUNNING CLOCK…

35/28 Cal Bike*

Max Hang Power Clean (155/105)|(115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

*2:00 Max time on Bike.

(Score is Lowest Reps)

KG BB: (70/47.5)|(52.5/35)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (L)

1:00 Elbow to Instep (L)

1:00 Elbow to Instep (R)

2:00 Pigeon Pose (R)

(No Measure)