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10/23/2019

22
Oct

10/23/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Banded Lat Stretch/Arm

10 Push Up Position Shoulder Retractions+5 Shoulder Taps/Arm

10 Scorpions/Side

Weightlifting

Bench Press (3×6)

Increase or maintain weight throughout each set.

Rest 2:30-3:00 minutes between sets.

Metcon

Metcon (3 Rounds for reps)

7 Minute AMRAP:

10 Power Snatch 95/65

10 Box Jumps 24/20

Rest 2:00 Minutes

6 Minute AMRAP:

8 Power Cleans 135/95

8 Box Jump-Overs 24/20

Rest 1:00 Minute

5 Minute AMRAP:

6 S.T.O.H 155/105

6 Burpee Box Jump-Overs 24/20