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