Friday

Friday

PSKC CrossFit – NC COMPETE

View Public Whiteboard

A. CONDITIONING

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 min Bike/Row…just FLOW and feel good!

Then…

3 Rounds

5 Inch-Worm Push-ups

5 Broad Jumps (land in ¼ squat softly!)

5 BB Good Morning

10 Elbow Punches (behind neck)

5 BB Strict Press (behind neck)

10 Alt. V-Ups

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5-5-5-5-5)

7 SETS

5 Back Squats @ Moderate-Heavy

*Pick a weight to perform all 7 sets. Reps 5-6-7 should be tough.

**After each set of squats, perform 1 set of max strict pull-ups.

No Comments

Post A Comment
Follow

Get every new post delivered to your Inbox

Join other followers: