Call Us: (971) 271-7167

Wednesday

6
Feb

Wednesday

CrossFit Stumptown – CrossFit

Therapydia Front Squat Prep (No Measure)

500m row

50ft inch worms

10 PVC pass throughs

10 T/S Extension hanging from bar

10 kipping hips to bar

10 KB or DB alternating strict press (moderately heavy)

10 Alt. Spiderman Lunge x 3 sec. holds each.

10 reverse lunge and twist

10 pause goblet squats 53/35

10 SL RDL with KB in opposite hand each leg

10 wall facing PVC pipe front rack squats

Halting Clean deadlift + Clean ((1+2)x3 @ 69% of clean, (1+1)x3 @ 71% of clean )

Halting Clean deadlift + Clean:

Clean Pull (3×5 @ 95%-97% of clean)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:

40 Med ball situp to oh (20/14)

30 Alt DB Snatches (50/35)

20 Box Jump Overs (24/20)

Leave a Reply