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Blog Tuesday, 11.15.2015

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Tuesday, 11.15.2015

  • by rbwrv
  • November 15, 2016

Tuesday, 11.15.2016

CrossFit Classes: 5:30am, 7:30am, Noon, 9:00am, 4:00pm, 5:30pm

Gymnastics: 6:30pm

Warm up:

400m Run

3 Rounds

-5 Barbell Good Mornings

-5 BB Grip Hi Pulls

-5 BB Snatch Grip Push Press

-5 BB Front Squats

Mobility:

-Overhead

-Front Rack

-Hip

Strength:

6 Min EMOM

-2 Position Snatch @ 70% (High Hang/Hang)

REST 2 MINUTES

6 Min EMOM

-2 Position Clean @ 70% (High Hang/Hang)

WOD:

4 Rounds  (:30sec Work/:30sec Rest)

A) Wall Balls (20/14)

B) KB Swing (53/35)

C) Toes 2 Bar   SX(Knee2Elbow, Hanging Knee Raise, Weighted Situp)

D) Double Unders  SX (Divide Singles by 2)

Accessory:

Hand Stand Holds

-4×20 seconds

Or work on Handstand Walk

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