CrossFit – Wed, Feb 14

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

500m Row or 1k AB

2 Sets

25′ Bear Crawl

25′ Crab Walk

10 Toe Touch Jumping Jacks

~~into~~

3 Sets w/empty Barbell

8 Deadlifts

8 Hang Cleans

8 Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

7 Push Press 95,65(135,95)

7 Hang Cleans

7 Deadlifts

10 Plate Push Ups

→200m Run after EVEN Rounds ←

*3 Burpees if you break up the 7-7-7

Weightlifting (Optional)

Weightlifting (Optional) (No Measure)

Get in Multiple Warm Up Sets

Bench Press

5×5 Heavy

3×5 Heavier

3×1 Max+ (Negatives)

~~into~~

4×10-12 Tricep Extensions

~~into~~

4 Sets On parallet

3-5 Dips/Walk/3-5 Dips

~~into~~

4×8-10 DB Flies