Wednesday

5
Jul

Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EVERY 2:00 x 2 SETS

:30 Bike @ Moderate Pace

12 Quad Heel Taps

8 Barbell Strict Press

Max Plank to Pike

Into….

EVERY 2:00 x 2 SETS

:30 Bike @ Hard Pace

12 Slow Alt. Shoulder Taps

8 Barbell Push Press

Max Barbell Flag Pole Stretch*

*Stand the barbell upright. Place hands towards the top collar and walk feet back until a triangle is created w/ feet + arms. Gently leave the head/ shoulder through and feel the stretch through the lats.

Strength

Push Jerk (Moderate 5-Rep)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 SETS

25/20 Cal Bike

Immediately into…

Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.

-Rest 1:30 b/t Sets-

(Score is Lowest Reps)