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CrossFit TW18 Staines 20/02/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Split Jerk (5 Sets of Press Complex)

5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
6 Push Jerk 50/35 (Rx+70/50)
15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

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