Thursday

6
Jul

Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 Crossbody Mountain Climbers

10 Elbow Punches

5 Scap Pull-Up

5 Strict Knees to Chest

8 Jumping Air Squats*

*At 3:00, switch to 5 Front Rack Lunge-Lunge-Squat.

Strength

Metcon (Weight)

EVERY 1:30 x 5 SETS

1 Power Clean

+

2 Hang Power Clean

*Start Light and end Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

1.) 3 SETS*

AMRAP x 3 MINUTES

1 Power Clean (185/135)|(135/95)

2 Front Squats

3 Toes to Bar

-Rest :30 b/t Sets-

(Score is Rounds + Reps)

*Pick-up where you left off.

-Rest a Full 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2.) 3 SETS*

AMRAP x 3 MINUTES

3 Hang Power Cleans (135/95)|(95/65)

6 Front Squats

9 Sit-Ups

-Rest :30 b/t Sets-

(Score is Rounds + Reps)

*Pick-up where you left off.

KG BB1: (85/60)|(60/42.5)

KG BB2: (60/42.5)|(42.5/30)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Right Quad

1:00 Foam Roll Left Quad

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

(No Measure)