12052017

FitCity CrossFit – CrossFit

Push Up Challenge Day 5! Be sure to keep track of how many days you are completing. You and your FCCF partner may win a prize at the end of the month!

Warm-up

Warm-up (No Measure)

2 min Row

Tabata Style

KB SDHP

Scap Pull Ups

x2

Squat & Shoulder Prep

Weightlifting

Power Snatch

*Spend 15 minutes working up to heavy single with solid form.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 HSPU

3 Hang Snatch (95/65)

6 HSPU

6 Hang Snatch

9 HSPU

9 Hang Snatch….

Increase by 3 reps each round.

Rest exactly 3 minutes

AMRAP 7

10 Double Unders

6 OHS (95/65)

Rx+ (115/75) for both

Extra Credit

Warm-up (No Measure)

a) Dips x8-10

b) Strict Pull Ups (Narrow/Regular/Wide) x5-10

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Bridges x3

LAX Lats, Traps & Glutes

Foam Roll as needed