7/22/15 – MedBall Chest Throws

CrossFit Performance

STRENGTH

A1. Medball Chest Throws, 4xAMRAP in :60, rest :60

A2. Push Press @22×2, 4×8-10, rest 2:00

METCON

10 min AMRAP

100m Run

10 Toes to Bar

CrossFit Fundamentals

A. T-Spine Mobility

B. Overhead Mobility

C. Squat Therapy (wall squats), 3×10

D. OHS, 3×10

METCON

10 min AMRAP

7 OHS (light)

7 Box Jumps (24/20)

7 Burpees

Strength Class

A. Snatch – 1RM in 20 minutes

B. Halting Snatch Deadlift + High Pull + Pull.  Start at 80% of A.  6×1 every :90

C1. Snatch Grip Push Press @23×1, 4×5, rest :60  (start at 70% of A)

C2. Hip Extensions @21×3, 4×10, rest :90