12/3 Monday

XFitSport/Fitness

 

Warm-Up

500m Row

3rnds: maintain constant movement!

5 box jumps

5 push ups

5 pullups

5 Squats

 

WOD

A1. Power Snatch Cluster, 1.1.1 x 4 sets,  90sec

A2. CGBP @ 20X1, 3-5 reps x 4 sets, 90 sec

B1. Below Knee Hang Power Clean, 4-5 reps x 4 sets, 90sec – do not drop the bar b/t reps

B2. HSPU – strict, AMRAP head to floor x 4 sets, 90sec

C. Pull-ups, 5 unbroken x 10 sets for time

 

* if you cannot perform STRICT hspu complete 5 hspu negatives @ 4 second eccentric. Controlled top to bottom

6 thoughts on “12/3 Monday

  1. A1. 85 all sets
    A2. 105/115/120/125 (x3)
    B1. 85
    B2. negatives- ugh these were bad
    C. 8:24
    i need to work on butterfly CTB badly

  2. A1. 65-65-70-75
    A2. 75-75-80-80
    B1. 65-75-80-80
    B2. Negatives
    C. 3:20…ripped hand…ella was worried bc it looked gross…I told her it was okay bc I beat daddy 😉

  3. A1: 40,40,40,40
    a2: 65×5, 65×5, 65×5, 70×5
    b1: 65×5, 65×5, 70×5, 70×5
    b2: 3,5,5,5
    c: 4:18 10 x 4 pullups

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