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Wednesday

26
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

Split Jerk (Push Jerk + Split Jerk: (1+2) x 2, (1+1)x3. )

Clean

Clean Deadlift to 2” off the ground Deadlift to mid thigh + Clean: (1+1+1) x2 x 2 sets @ 80% of best clean and jerk, (1+1+1) x 3 sets @ 85% of best clean.

Metcon (Time)

3 Rounds for Time

15 Deadlifts 135/95

50 Double Unders

15 Box Jumps 24/20

50 Double Unders

-time cap top of hour

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