Call Us: (607) 953-4122

3-9-17

9
Mar

3-9-17

CrossFit Sona – CrossFit

Warm-up

Basic warm-up 2 (No Measure)

500 m row

then

3 rounds of:

10 KB Swings

10 Scap Push-ups

10 v-ups

then

ATS stretch 2min

PVC passes

Metcon

Metcon (Time)

WORKOUT OF THE DAY

* 10 Minute Time Cap.

– Consider using RX weight if your 1RM Clean & Jerk is 275/185 or higher.

METCON (TIME)

15 Burpee Over the Bar

5 Clean & Jerks (225/155)

12 Burpee Over the Bar

4 Clean & Jerks (225/155)

9 Burpee Over the Bar

3 Clean & Jerks (225/155)

[Scale 1]:

Clean & Jerk (185/125)

[Scale 2]:

Clean & Jerk (95/65)

Clean & Jerk Reps (8-6-4)

* Increase the reps to allow more time with the barbell.

Metcon

Metcon (Distance)

AFTER PARTY

* Complete within 15 Minutes, rest as needed between sets.

METCON (DISTANCE)

8 Sets of:

20′ Handstand Walk w/ pause at 10′ mark for 5 seconds.

[Scale 1]:

20′ Handstand Walk (no pause) or practice Handstand Walk.

[Scale 2]:

20′ Partner Wheelbarrow Walk w/ pause at 10′ mark for 5 seconds.

Leave a Reply