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Wednesday May 17 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

BARBELL CLUB

Warm Up:

1.) burgener warm up

Skill Transfer Exercises:

1.) 3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK. X 5 SETS.

2.) clean tempo pulls (deadlifts): 10 sec up and 10 sec down =” one set. 3 sets

Strength:

1.) front squat: 75%x3, 80%x3, 83%x3x5 sets.

2.) GHD Sit Ups 3×10

1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.