Saturday, 072917

Activation
10 glute bridges
10 single leg DLs
:15 hollow hold
x2
#
Warm-up
AMRAP 8 @warm-up pace
200m row
200m run
10 cal bike
2 rounds
5 inch worms w/push-up
10 KB DLs
10 lunges
10 knee tucks
5 strict pull-ups w/pause @bottom
#
Mobility
Lunge w/elbow to the floor- :30 sec each
Cobra stretch- :10-:15 sec; repeat x3
#
Strength
Snatch High Pulls @75-80%: 2-3 reps every 2 mins x8 sets
Conditioning
CrossFit Games 2018
Bar Fight
35-49 Divisions
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks
M 16-49 use 205 lb.
F 16-49 use 145 lb.
50+ Divisions
For time:
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks
M 50+ use 155 lb.
F 50+ use 105 lb.
#
BE Complete
1. Pendlay rows: 5 sets x5 reps **same weight across
2. Banded Tricep extensions: 3 sets x12-15 reps **each
3. DB Hammer curls 3 sets x8-10 reps **each
4. 7-10 mins rolling out hip flexors, hamstrings, and lats.

1 thought on “Saturday, 072917”

  1. Eric M. Bluman

    Strength
    Snatch High Pulls @95# 3 reps every 2 mins x8 sets

    Conditioning – CrossFit Games 2018 “Bar Fight”
    12 clean and jerks @135
    Then, 2 rounds of:
    15 toes-to-bars
    12 chest-to-bar pull-ups
    Then, 12 clean and jerks @135
    11:07

    BE Complete
    1. Pendlay rows: 5 sets x5 reps @115#
    2. Banded Tricep extensions: 3 sets x15 reps @thin blue band
    3. DB Hammer curls 3 sets x10 reps @35#
    4. 7-10 mins rolling out hip flexors, hamstrings, and lats.

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