WEDNESDAY NOV 18, 2015

YOGA FOR ALL @ 6:30PM

No CrossFit Membership Required

 

GYMNASTICS WOD @ 5PM

WARM UP: Hollow Body Progressions/Strength & Reverse Pullups

SKILL:  Ring Row Progressions/External Rotation Strength (For Ring Rows, Pushups, Snatches, Muscle Ups & much more)

WOD

3RFT

5 OLYMPIC PUSHUPS

3 L-SEAT

5 CANDLESTICK TO LEVERS

6 FREESTANDING HANDSTAND SHOULDER TAPS (3 ON EACH SIDE) - SCALE ON WALL

 

CROSSFIT STRENGTH

BACK SQUAT (ADD 20LB TO 1RM)

36%X5, 45%X5 54%X5, 60%X5

WOD

TIP:  JUST AS IN BARBELL CLEANS - ELBOWS DO NOT BEND ON THE WAY UP.  KEEP YOUR ARMS STRAIGHT AS LONG AS POSSIBLE, EXTEND TALL, SHRUG. KEEP BALL CLOSE TO THE BODY AND CATCH ON THE WAY DOWN.

TIP:  JUST AS IN BARBELL CLEANS - ELBOWS DO NOT BEND ON THE WAY UP.  KEEP YOUR ARMS STRAIGHT AS LONG AS POSSIBLE, EXTEND TALL, SHRUG. KEEP BALL CLOSE TO THE BODY AND CATCH ON THE WAY DOWN.

10RFT

10 PUSHUPS Rx=3" Deficit, A=1.5" Deficit, I=Floor

10 MED BALL SQUAT CLEANS Rx=20/14, A=20/14, I=14/10

10 WALL BALL SITUPS Rx=20/14, A=20/14, I=14/10


SCALE AS NEEDED