8-9-17

CrossFit Inside Out – CrossFit

QOTD (Question of the day)

What is your go to treat or cheat meal?

-We all love our treats but we can counteract all the hard work we put in during the week with one really bad day.

-If you want a little something, have a treat once a week, reset and move on.

Warm-up

Grab a barbell and complete:

10 Supinated Grip Bent-over Rows

5 Strict Press

10 Pronated Grip Bent-over Rows

5 Push Press

10 Front Squats

5 Push Jerk

10 Goodmornings

Then,

Hang Power Clean Progressions:

– 5 Muscle Cleans + 3 Push Press

– 5 Hang Muscle Cleans + 3 Push Jerks

Add light weight to the barbell

– 3 Hang Power Cleans + 1 Push Press + 1 Push Jerk

Add light weight to the barbell

– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

Lax Ball Myofascial Release x 30s each side

– Triceps

– Pecs

– Scapular

Strength

Hang Power Clean + Push Press + Push Jerk (6×1+1+1 @ 75-80%)

EMOM 6: 1 + 1 + 1 @75-80% of Push Press

.

Beginner: Push Press + Push Jerk: 6 x 2 + 2.

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Row

15 Air Squats

10 Hang Power Cleans (115/75)

2 Wall Climbs

Rx+: (135, 95)

(Half Wall Climb, 20 Shoulder Taps)

Extra Credit Work

Accumulate:

150 Banded Pull-aparts

90 Russian Twists with a plate or ball

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