Keep up the hard work throughout this week. Consistency will pay off more in the long run more than anything else you can do in the gym.
Get in and get to work and then follow through from there.
CrossFit - 6/12/330/430/530
7mins to complete
3sets x 3reps of Push Press
3sets x 6reps of Strict Press
You will come down a ton in weight for the second part to build some muscular endurance through the shoulders.
4 Rounds - Rest 1 minute after each round
10 Deficit HSPU/HSPU/Box HSPU
20 Hang KB Snatch (10 per arm)/American KBS
50 DU’s/100 SU’s/60secs Skipping Practice
Give the legs a break and get at those shoulders.
LiveFit - 9am
30on - 30off x 5 rounds
Row for cals
Building some core and some cardio here.
Downward Dog x 30secs x 3
Pigeon Pose x 30secs x 2 each leg
Child’s Pose x 30secs x 3
Adaptive - 1030am
Pullups x 5reps x 3sets
5cal Bike x 3 sets
8 Shuttle Wheels
12 Ball Slams
8 DB Clean & Jerk - 4 per arm
CrossFit 101 - 730pm
Snatch Review - We will review the snatch you learned last night for about 10 minutes.
Take the time to review using your hips for power to move the barbell.
After that we will get into some back squats and pullups
Back Squats x 5reps x 3sets
Pullups x 3reps x 3sets
Take about 10 minutes to complete this work, working on form and efficiency.
15min AMRAP for quality
10 Shuttle Runs
10 Ring Rows
10 Front Squats (light weight, just barbell)
10 MB Situps
- Team 782