The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!
Today's WOD
Monday
CrossFit Territory – CrossFit
Warm-up
2 rounds
8/5 cal Assault bike
10 prone hold shoulder taps
10 plate bent over row (pause and squeeze at the top for 10 seconds)
Upper Body Strength
Push Press (OE2 min 10-7-7-5-3-3)
Lite
5-5-5-5-5-5
Workout of the day
Metcon (Time)
Lite (Level 1)
3 rounds for quality
14 Front rack DB lunge
25 RUS KB Swing
14 DB Strict Press
10 hanging knee raises
rest 60 second between rounds
(Chose a weight that the last 2 reps would be difficult)
Time Cap 20min
Rx (Level 2)
3 rounds for quality
14 Front rack DB lunge 20/12.5
25 RUS KB Swing 28/16
14 DB Strict Press 20/12.5
10 T2B
rest 60 second between rounds
Time Cap 20min
Rx+ (Level 3)
3 rounds for quality
14 Front rack Barbell Lunges 50/35
25 RUS KB Swing 32/24
14 DB Strict Press 50/35
10 T2B
rest 60 second between rounds
Time Cap 20min
Cool Down
Calve stretch – 1 minute each side
Sphinx – 2 minutes
Dragon – 1 minute each side
Puppy Dog – 2 minutes
