211011

10
Oct

211011

Santiam CrossFit – CrossFit

Skill Work

Hang Clean (Build up to a heavy set of 1 hang squat clean)

Workout

211011 (AMRAP – Reps)

– RX –

8 Rounds For Reps:

:20 Muscle-ups

– Rest :10

:20 Clean & Jerks (135/95#)

– Rest :10

– INTERMEDIATE –

8 Rounds For Reps:

:20 Muscle-up Transitions

– Rest :10

:20 Clean & Jerks (95/65#)

– Rest :10

– BEGINNER –

8 Rounds For Reps:

:20 Muscle-up Transitions

– Rest :10

:20 Clean & Jerks (75/55#)

– Rest :10

Stretching

Metcon (No Measure)

3 Sets:

20 Banded Pull Aparts

:30 Wrist Extension Stretch / Arm

Work Your Weakness

Metcon (No Measure)

– STRENGTH 1 –

5 Sets:

:30 Ring Support Hold

:30 Top-of-Pull-up Hold

:30 Wall Sit

Metcon (No Measure)

– SKILL 1 –

EMOM 12

Minute 1 | :30 Shoulder Taps in Plank

Minute 2 | :30 Handstand Hold

Metcon (Calories)

– STAMINA 1 –

10 Sets For Calories:

:30 Feet Only

:30 Arms Only

:30 Ams and Legs

– Use Assault Bike

Metcon (Distance)

– STAMINA 2-

12 Sets Bike, Row, or Ski for Distance:

:45 Slow Pace

:15 Fast Pace

– Maintain the same “slow” pace