5.20.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Split Jerk Movement Prep (No Measure)

No Bar

-Foot Work

-Dip, Stand

-Dip, Drive

-Dip, Drive, Punch

With Bar Bell

-Dip, Stand

-Dip, Drive

-Dip, Drive, Punch

Split Jerk (Heavy Single)

Metcon (AMRAP – Rounds and Reps)

Alternate Rounds with a Partner:

Phase I:

5 PP(95/65)

5 Box Jump Over/ Step Up (20″)

3 PP

3 Box Jump Over

1 PP

1 Box Jump Over

-Then Switch

AMRAP 12

Rx (Phase II):

5 S2OH (115/75)

5 Box Jump Over (24/20)

3 S2OH

3 Box Jump Over

1 S2OH

1 Box Jump Over

-Then Switch

AMRAP 12

RX+ (Phase III):

5 S2OH (155/115)

5 Box Jump Over(24/20)

3 S2OH

3 Box Jump Over

1 S2OH

1 Box Jump Over

-Then Switch

AMRAP 12

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close