7/20/20 Training

CrossFit Newtown – CrossFit

6AM
Meeting ID: 254 557 154
https://zoom.us/j/254557154

5:30
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422

Warm-up

2 Steady Rounds

15 Empty Bar RDLs

15 Empty Bar Presses

:30 Hanging L-Sit

Mobility: Pigeon 1:30 per leg

Deadlift (7-7-7-7-7)

Overhand Grip

No bailing/No Bouncing

Metcon (Time)

2 Rounds

25 DB Deadlifts 50/35lbs

20 DB Hang Power Cleans 50/35lbs

15 Push Presses 50/35lbs

*Two DB’s

* Try KBs if proficient on Double KB Swing and Clean Movement

CFV

WARM UP

Run 200m

20 Spidermans

20 Squat Jumps

Then

Mobility:

1 Minute Calf Stretch each side

METCON

20 Minute AMRAP

200 Meter Run

3 Box Jumps

3 DB Power Cleans

200 Meter Run

6 Box Jumps

6 DB Power Cleans

200 Meter Run

9 Box Jumps

9 DB Power Cleans..

*Add 3 Box Jumps and 3 DB Cleans each round