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Wednesday

15
Aug

Wednesday

CrossFit Stumptown – CrossFit

Therapydia Jerk warm up (No Measure)

250 m on rower or 15 cal on Airfit

Walking lunge with PVC pipe OH rotate x 50 ft

Lateral lunge with PVC pipe OH x 50 ft

Inchworm x 50 ft

Spiderman stretch x 50 ft

10 burpees

10 push ups

10 pull ups

10 pass throughs

10 Prone PVC pipe OH press

10 bottom of squat Sotts press with PVC

Metcon (Weight)

Every 2 minutes for 16 minutes: Clean and Jerk

Set 1: 3 x 60%

Set 2: 3 x 65%

Set 3: 2 x 70%

Set 4: 2 x 75%

Set 5: 2 x 80%

Set 6: 1 x 85%

Set 7: 1 x 90%

Set 8: 1 x 95%

Metcon (Time)

3 Rounds for Time:

50 Wall Ball (20/14)

25 Burpees

–20 min time cap

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