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Part 1

Inversion Practice!

Part 2

“BASELINE”

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

CROSSFIT

Partner WOD!

FOR TIME (One athlete working at a time)

50 Overhead Squats

50 Hang Power Cleans

50 Front Squats

50 Push Press

50 Back Squats

*One bar set to 65/95

OLYMPIC WEIGHTLIFTING

First Week of a New Cycle!

A. Push Press + Push Jerk + Power Jerk + Jerk: 4 Sets at 65-70% of best Overhead Lift

B. Clean Pull From Bench: 4 x 3 @ 80% of Best Clean

C. COMPLEX: 3 ROUNDS

  • Hip Extensions: 10 Reps
  • Barbell/Ab Whee Roll Out: 10 Reps
  • Tempo Ring Rows: 8 Reps

*Rest :60 between each movement

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