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CrossFit TW18 Staines 02/04/19

CrossFit TW18 – CrossFit

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Warm-up

20 Single Under
10 Deadlift
20 Single Under
10 Bent over Row
20 Single Under
10 Barbell Curl
10 DUs
10 Strict Press
10 Dus
10 Push Press

Push Jerk Progression:
The Dip
Catch
Push Press
Push Jerk

Strength

Push Jerk (Every 2 Min for 7 Rounds)

Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps

Metcon

Metcon (3 Rounds for reps)

AMRAP x 3 MINUTES
10 Double Unders
5 DB Press 15/10 (Rx+22.5/15)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk

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