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Wednesday

20
Feb

Wednesday

CrossFit Stumptown – CrossFit

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Therapydia shoulder to overhead prep (No Measure)

200 m run or 15 cals on bike

20 Double Unders or 30 Jump double taps

10 Hollow rock

10 Supermans

Reverse Inchworm 50 ft

Spiderman stretch 50 ft

5 Strict pull ups

5 Wall Squats (toes to wall)

10 PVC pipe pass throughs

10 bottom of squat Sotts press with PVC

Wall quad stretch 30 seconds each

30 second handstand hold practice

Metcon (Weight)

Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set.

Metcon (Weight)

Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean + Jerk: (2+1+1) x 2 @ 70-75% of best clean and jerk, (1+1+1) x 3 @ 75% of best clean and jerk

Metcon (AMRAP – Rounds and Reps)

2 Sets:

AMRAP 6 Min

10 Power cleans 135/95

30 Double Unders

Rest 2 Min between sets. Start set 2 where you left off.

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