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08/26/2020

25
Aug

08/26/2020

CFT – CrossFit

Pre-Training

500m Row

2 Sets:

8 90/90 Hip Openers/Side

10 Pull Up Bar Shoulder Retractions

1 Wall Walk

Weightlifting

3 Position Power Clean (10×3(1+1+1))

High Hang+Above Knee+Below Knee
Every 1:30 For 15:00 Minutes (10 Sets):

High Hang+Above Knee+Below Knee

Hold For 3s in each catch position.

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Minute AMRAP:

500m Row

21 T2B

15 H.S.P.U

9 Power Clean 135/95

Movement Options.

Row→2:00 Row

Toes To Bar→Knees To Elbow→Hanging Knee/Leg Raise→Ab Mat Sit-Ups

Handstand Push Ups→Pike Handstand Push Ups→Z Press→Elevated Push Ups

Power Clean→Hang Power Clean
The pace for this workout should be sustained throughout, and only increasing as the workout goes on. Rest periods should be planned ahead. You should stay as close to hitting your goal for the workout as possible.