171116

Michael
Wednesday, November 16, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Overhead 7 (No Measure)


Pre Class



Roll - Thoracic, Lats and Biceps

Trigger - Pecs and Shoulder Ext. Rot.

Mobility - Lats on Bench and Pecs on Floor

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2 Rounds

V-T-W-A x 10

Wall Angles x 10

Scap Pull Up x 5

FLR x 20 seconds



1 Round

Band Y Press x 10

Wall Climb x 5

Band Donkey Kicks x 5 E.S

Bear Crawl With Ball x 20m

Strength

FIT: 12:00 Pull Up Progressions A. (No Measure)


Complete for QUALITY



10 x T - W

10 x Crossover Pull Down

3 - 5 Eccentric Pull Ups

2 - 4 x 10 Banded Pull Ups

PERF: Strict Chest to Bar Pull Ups (5 Set Ladder)


Set 1: near max

2 to 5: less one rep per set

Metcon

FIT: Metcon (AMRAP - Rounds and Reps)


10:00 AMRAP



5 Hang Power Snatch (42.5kg / 30kg)

10 Pull Ups

30 Double Unders



Scaling -

HPS: weight

PU: Ring Rows

DU: 2 x attempts

PERF: Metcon (AMRAP - Rounds and Reps)


10:00 AMRAP



5 Hang Power Snatch (62.5kg / 42.5kg)

5 Muscle Ups

30 Double Unders



Scaling -

HPS: weight

MU: 5 x (2 C2B + 2 Ring Dips)

DU: no.