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06/22/17

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CrossFit 845 – CrossFit

Weightlifting

Back Squat (5 x 7 @65% and up. )

No need to get a 7RM. Just stay consistent in form, breathing, and heavy(ish) weight.

Accessory

S: Split Stance Press (3 x 10 @30% of Split Jerk 1RM)

Go into your split jerk stance with the bar still on your shoulders. While staying in the stance, press the bar overhead.

Plank (3 x 2:00)

Barbell Skullcrushers (3 x 15)

06/20/17

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CrossFit 845 – CrossFit

Gymnastics

Metcon (No Measure)

8 – EMOM

Even: 15 Leg Raises

Odd: 15 Superman

Weightlifting

1 Push jerk + 1 Splt Jerk (Establish a Heavy Set)

Metcon

Metcon (Time)

3RFT

7 STRICT Pull Ups

7 Push Jerks (115/75)

14 Barbell Lunges
Barbell lunges = back rack, front rack, overhead. you choose

06182017

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CrossFit 845 – CrossFit

Gymnastics

Metcon (No Measure)

EMOM-10

Odds: 20sec Hollow Body or 10sec L-Sit

Even: 6-10 HSPU negatives
If you have HSPUs work with a deficit. Focus on controlling your decent, no head crashing

Metcon

Metcon (Time)

10 RFT:

8 Medicine Ball Cleans

30 Russian Twists

8 Pistols