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10/12/2015 LURONG #5

11
Oct

10/12/2015 LURONG #5

Midcoast CrossFit – CrossFit

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Push Jerk (2-2-2-2-2)

BUILD SLOWLY, FOCUS ON SPEED UNDER THE BAR AND PROPER FOOT RECOVERY. MOVEMENT IS COMPLETED WHEN BOTH FEET ARE UNDER YOU.

Metcon (AMRAP – Rounds and Reps)

(THE MOTIVATOR)

9 MIN AMRAP:

(EVERY TIME THE ATHLETE DROPS THE BAR TO THE FLOOR ON EITHER MOVEMENT, THEY MUST SERVE A PENALTY)

SHOULDER TO OVERHEAD

(65/35)(95/65)(115/85)

PENALTY: (20 SINGLES/20 SINGLES)(20 SINGLES/20 SINGLES)(20 DOUBLES/20 DOUBLES)

FRONT RACK LUNGES

(65/35)(95/65)(115/85)

PENALTY: 5 BURPEES (ALL LEVELS)

AFTER YOU SERVE THE PENALTY MOVE TO THE NEXT MOVEMENT AND REPEAT UNTIL TIME IS UP.

COUNTING TOTAL (STOH/FRL)

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