12.07.17

RFS CrossFit – CrossFit

Warm-up

600ft Run

-Hurdle Step Overs: 10m

-Lat. Hurdle Over-Unders: 10m/Direction

-Lat. Skipping Punters: 10m/Direction

400ft Run

-Spiderman Crawl: 10m

-Straight Leg Bear Crawl: 10m

-Inchworms: 10m

200m

-Scap Push-ups: x10

-Scap Pull-ups: x10

-Miyagis: x10

Whiteboard Notes:

Ben Lopez lifts in the 62kg A Session at the American Open in Anaheim, CA – Friday 3:00.

*LIVE link: www.usaweightlifting.org

Skill/Strength

A1. Half Kneeling, KB Bottom-up Press: 5x 6/arm; by feel

A2. Ring Push-up to Turn-Out: 5x 6

B. 8:00 EMOM: 3 Strict; Add deficit if able.

Metcon (Time)

42 Powercleans (95/65)

30 Box Jumps (24/20)

18 Push Press
RX+:

42 Powercleans (135/95)

30 Box Jumps (30/24)

18 HSPU

Post

A. Box Supported Pike-ups: 4x 5