Monday 7.13.20

July 13, 2020

 

 

 

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

Share on Facebook
Share on Twitter
Please reload

Featured Posts

5 Tips to Deadlift 700lbs

August 5, 2019

1/5
Please reload

Recent Posts

September 27, 2020

September 25, 2020

September 25, 2020

September 23, 2020

September 22, 2020

September 21, 2020

September 21, 2020

September 19, 2020

September 17, 2020

September 17, 2020

Please reload

Archive
Please reload

Search By Tags