Friday, December 7th, 2018


Published December 6, 2018


3min Z1

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Crossover Symmetry

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Coach leads group through:

SA push press x 5 into 25m SA OH walk into SA push press x 5 - Left 

SA push press x 5 into 25m SA OH walk into SA push press x 5 - Right

*slow lower on the press

5 squat press outs

10 alternating cossacks

x 2 rounds

 

then:

 

A. Front Squat – Every 2:00 X 5 Sets: 3-3-3-5-7
Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy triples, then taper off the weight as you up the volume.

B. Back Squat – Every 2:00 X 5 Sets: 1-1-1-2-3
Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume.

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume.

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"Filthy Fifty" (30 min timecap)

 

*This is a CrossFit main site WOD.

**Please be patient, and set up as the coach instructs and move quickly to set up to maximize time.

***Boxes will be needed for both the box jumps AND the jumping pull-ups, so be prepared to share. 

****In the event of a large class, be prepared to start at a different movement.

 

50 Box Jumps - Step down(24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35)
50 Walking Lunges (Stationary)
50 Knees-to-Elbows or Knees-to-Waist
50 Push Press (45/35 lb)
50 Supermans
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders or 100 Singles

 

 


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