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Friday 4/21/2017

melanie boston marathon

 

 

 

 

 

 

 

Congratulations Melanie! Rock Star!!

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic stretch

B warmup:

With a bumper (45/25)

3 rounds of

10 squats

10 Ground to overhead

10 pushups

5 strict pullups, alternate grip

5 dips

Workout warmup:

10 min EMOM:

1 shrug+ 1 HC+ 1 HSC linked, get heavy.

Workout:
4 Rounds for time:

12 Hang Squat cleans (95/65) RX+(115/75) RX++(135/95)

24 lateral jumps over bar

12 Push jerks (same weight)

24 V ups

O lift:

10 min emom

1 push press+1 push jerk+ 1 split jerk

Start at 65% of max push jerk.

Skill:

5 rounds of:

15 GHD situps

2 rope climbs

 

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