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CrossFit TW18 Staines 07/06/19

CrossFit TW18 – CrossFit

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Warm-up

1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit

With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1))

*Use 75-80% of 5RM for all sets.

Prep For Metcon

2 Rounds
3 Muscle Cleans
3 Front Squats
3 Shoulder Press
3 Back Squats
3 Push Press

2 Rounds
Dip + 2s Hold (Focus on keeping torso upright during dip down)
Dip + Hold + Push Press
Push Jerk + 2s Hold in receiving position
Push Jerks

Metcon

Metcon (Weight)

E2MOM x 14 MINUTES
7 Back Squat 50/35 (Rx+70/50)
7 Burpee Over Bar
7 Push Jerk

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