THURSDAY 1.3.2019

THURSDAY 1.3.2019

STRONG

Warm-up

AIRBIKE

1 minute on bike

SKI ERG

1 minute on Skerg

Warm-up

Clean Pull Stops 

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

empty bar only 5-8 reps

Weightlifting

Pull to Below Knee + Clean + Front Squat 

Warm up and build to heavy for the day.

Then EMOM for 7 rounds

Increase weight on last 2 rounds

Clean pull to the below knees  with two-second pause + Clean + Front Squat

Clean should be Full Squat.

METCON-BURN

CONNECTIVITY

Kneeling 1 arm Shoulder Press 

On both knees, with either KB or DB. Maintain stability as much as possible, no movement through shoulders or hips.

Press weight to full extension overhead.

Hold for 2 seconds.

8 reps then switch sides

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

CrossFit Games Open 15.4

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.