CrossFit – Wed, May 17

CrossFit Inventive – CrossFit

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Warm-up

2 Min Machine

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Banded Upper

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Rotator Cuff:

Light Plates

20 Palms up Plate Raises

20 Palms Down T raises

10 Y Presses

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Movement Prep

2 Sets:

5 Ring Eccentrics/Push-up Eccentrics

5 Bottoms Up KB Press e.s

5 BB Power Cleans

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1 Round:

5 Push Press with 5s Eccentric

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Push Press

Build up & Complete 5 Sets 5 Reps @Same Load

5s Eccentric Each Rep

90s Rest in-between working sets only.

Metcon (Time)

Level 1:

3 Sets:

35/30 Calorie Row

21 Ring Dips

7 Power Cleans @70/45kgs

(3 Minutes Rest After Each Set)

*Score: Total Time.

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Level 2:

3 Sets:

35/30 Calorie Row

21 Ring Dips (banded/Stationary/Stationary Banded)

7 Power Cleans @50/35kgs

(3 Minutes Rest After Each Set)

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Level 3:

3 Sets:

35/30 Calorie Row

21 Box Dips/40Banded Tricep Ext

7 Dual DB Power Cleans (Choose Own Load)

(3 Minutes Rest After Each Set)
SUB

35/30 CAL ROW

35/30 Cal Bike

30/25 Cal Ski