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Monday 7.13.20


Monday 7.13.20

*Reminder!!!! Outdoor classes have begun! EVERY MWF @ 7am and T/Th @ 6:30pm, Saturdays @ 7am (check your emails for more info or email goapnation@gmail.com)

Mob:

6 min AMRAP

BW good Mornings x 15

Kneeling PU/Push up to shoulder tap x 5

Jog 100m/10 Situps

Oly warm up

PVC/BB OHD technique

2x5ea

  • Strict

  • Push press

  • Push jerk

  • Split jerk

Skill: Split Jerk Tech

BB - 4x2 Split Jerk @ RPE 7 + Hollow to Alt V-Up x10e

DB/KB - 5 PVC Split Jerk + 5 DB/KB 1 Arm Split Jerk each Side + 10 Hollow to Alt V-Up

BW - 5 PVC Split Jerk + 10ea Side Hollow to Alt V-Up

WOD: 21m EMOM

CrossFit Version

Min 1: Run 100m/10 Situps

Min 2: 10 Burpees

Min 3: 15 DB/KB Swings/Glute Bridge

Fundamentals Version

Min 1: Run/Walk 50m/10 Alt V-Ups

Min 2: 10 Squat Thrusts

Min 3: 15 DB/KB Swings/Glute Bridge

Cool Down:

Kneeling Hip Flexor Stretch x45s ea

Modifications:

  1. Run - Walk - Situps

  2. Burpees - Squat Thrusts - Mod Burpee

  3. DB/KB Swing - Glute Bridge

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