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Wednesday

6
Mar

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

10 Hollow rock

10 Supermans

Reverse Inchworm 50 ft

Spiderman stretch 50 ft

5 Strict pull ups

10 single arm bottoms up KB press (10-20#)

5 Wall Squats (toes to wall)

10 PVC pipe pass throughs

10 bottom of squat Sotts press with PVC

30 second handstand hold practice

Metcon (Weight)

Dip+ Pause Split Jerk: (2+2)x2, (2+1) x 5. Build up in weight each set.

Metcon (Weight)

Clean Deadlift to 2” off the ground (pause for 2 sec) + Clean Pull + Clean: (1+1+1) x 3 @ 75% of best clean and jerk, (1+1+1) x 3 @ 80% of best clean.

Metcon (Time)

For Time:

20 Ground-to-Overhead (95/65)

20 toes to bar

50 Double Unders

15 Ground-to-Overhead (115/75)

15 toes to bar

50 Double Unders

10 Ground-to-Overhead (135/95)

10 toes to bar

50 Double Unders

*time cap top of hour

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