21
Mar
3-21-2017
CrossFit Sona – CrossFit
Warm-up
basic warm up (No Measure)
50 ft bear crawl
50 ft inchworm w/spider lunge
10 squat therapy
10 scap push-ups
1 min ATS stretch
PVC pass-thrus
Weightlifting
Split Jerk (1 x 1)
*15 min to find a 1 Rep MAX.
Off blocks preferably; otherwise have 2 people re rack after attempts.
Elbows must be extended in catch and not bend. To finish the movement both feet must be returned parallel to each other.
Visit this link to see demo: https://youtu.be/PsiO8lZTU2I
Metcon
Metcon (AMRAP – Reps)
AFTER PARTY
METCON (AMRAP – REPS)
Tabata (:20 On, :10 Off – 16 Rounds)
Kettlebell Swings (50/35)
Hand Release Push-Ups
* Alternate between movements.
[Scale 1]:
Weight (45/30)
[Scale 2]:
Russian Kettlebell Swing (35/25)
Or a weight that allows good technique