09/10/19

CrossFit 26 – CrossFit

Weightlifting

Metcon

Warm-up (No Measure)

2 Rounds

200m Run, easy

10 Pass through with band

10 Band pull aparts

10 Banded bent over rows

10 Banded good mornings

30ft Inchworm walk

Metcon (No Measure)

Skill and Instruction

10 Shoulder press

Then,

Push Press Progression

*With an empty barbell.

5 Dip and hold

5 Dip and drive slow

5 Dip and drive fast

5 Push press

Then,

10 Barbell rows

*Use an empty barbell

Build Up (~8:00)

Review how to take the bar out of the rack and put back in the rack for the push press.

Review how to fail a weight safely and to be mindful of space between and around racks.

3 Sets:

3 Push press

3 Barbell rows

*Increase load each round to a load slightly below anticipated work weight for the first set.

Take care of any final workout rep during this time.

Metcon (Weight)

Every 3:00 for 15:00 (5 rounds)

5 Push press

0:20 Rest

8 Barbell row

Feel free to increase weight if form is good. Score is total weight lifted for all reps,

Metcon (No Measure)

4 Rounds for quality:

20m Single arm kettlebell overhead walk, left

20 Sit-ups

20m Single arm kettlebell overhead walk, right

10 V-Ups

*Use a strict 0:03 lowering phase on the V-ups.

Skill Work:

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