Thursday, May 9th: CrossFit

8
May

Thursday, May 9th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up

General: Run 400.

Specific: 3 rounds

A – 5 SA DB squat cleans on each side (light)

B – DL take off SL landing broad jump by 6

C – 5 ring rows

D – I dream of Genie x8 each side

Metcon (Time)

5 Rounds For Time:

-5 Squat clean singles @83% of 3RM

-7 Single arm Ring Rows @31X1, each arm

-9 Broad Jumps(6/4″)(Turn around after each jump.

-70 DU.

**Rest 2 minutes between rounds.**

**This is for TOTAL time, so you will NOT subtract the minutes that you rested from your scored time.**
Performance:

5 Rounds:

-5 Goblet Carry Squat Jumps (Slow Eccentric)

-14 Alternating DB Bent-Over Rows (Moderate Weight)

-12 Russian KBS (Eye Level)

-Lateral Shuffle x 200′ (100′ ea. Direction)