Sep 6, 2017

Thursday 2017.9.7

Warmup

150 Single-unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds 
10-12 Air squats
10-12 GHD hip-extensions
10-12 Push-ups
Then
Turkish Get-up progressions as needed to working load
And/Or 
As desired

WOD

A. Perform 10 minutes of perfect Turkish Get-ups (53/35lb KB) or the heaviest weight you can manage.
B. Strict press: 5-5-5-5-5.  Work up to your best set of 5 by the fourth set, then use about 80% of that for the last set.  Perfect form! Elbows in front of the bar in a strong rack position, vertical path of the bar, staying over your base (mid-foot), solid, engaged core.

Post TGU reps and weight, and press loads to Comments.

Swimming tomorrow!

2 comments:

Unknown said...

My friend and I are trying crossfire tomorrow at 5:30 a.m, she has done crossfit before, I haven't, I'm confused about the swimming, we're doing that in class tomorrow?

Ana Lyon said...

Swimming should be on Friday.