Monday 190909

CrossFit Logic – CrossFit

Core Warm Up (No Measure)

3 x 15 Hollow Crunch

Alternate with

3 x 10 Glute Bridges L&R-L-R

—————-

1min Plank

30sec Superman Hold

1min Side Plank L

30sec Superman Hold

1min Side Plank R

30sec Superman Hold

1min Plank

A: Push Press (15min Cap)

Strength Progression

3 x 5 (add 1kg to prev)
Rx+: 4th set max effort

Focus point: slow dip, fast drive

B: Metcon (AMRAP – Reps)

9 min AMRAP

3 min each of:

Power Clean

Front Squat

Push Jerk

Weight 60/42.5kg

Rx+: 70/52.5kg

Scale: barbell> dumbbell > medball
Comment reps of each lift