CrossFit 5 September 2014 | 619

CrossFit 5 September 2014

Friday

 

Supplemental Gymnastics-Strength

5 x 1 Handstand to Forward Roll

3 x 20 Shoulder Touches 1 Minute Rest Between Rounds

Find Your 1 Rep Max Deadlift 8-6-4-2-1-1-1-1-1

 

WOD 1

 

Partner “DT”

 

10 Rounds Total (5 Rounds per partner. I go, you go each round)

12 Deadlifts 155/105 135/95 115/85

9 Hang Power Cleans

6 Push Jerks

 

WOD 2

400 Meter Run

15 GHD Sit Ups

Every 3 Minutes

 

Record you 400 Meter Run Times for Each Round and Find Your Average for All 4 Rounds.

 

Supplemental Endurance

3 Rounds

Run 1200 Meters

Rest 2 Minutes

 

 

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