10.03.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (2 Rounds for reps)

Competition/Performance Training
AMRAP10

5x DB Renegade Man Makers 35/25

10/8 Cal Bike

5x Ring Muscle Ups

10/8 Cal Bike

rest 5 minutes

AMRAP10

50 Double Unders

12 TTB

250/200m Row

12 DB Hang Squat Clusters 35/25

Metcon (2 Rounds for reps)

Fitness Training
AMRAP10

100 Single Unders

12 ABMAT Sit-Ups

250/200m Row

12 Goblet Squats

rest 5 Minutes

AMRAP10

5x DB Renegade Man Makers

200m Run

5x Ring Rows

5x Dips

200m Run

Weightlifting

Hang Power Clean (4x EMOM12)

4x EMOM12

*start @ 50% and work up 5-10# each set. If you fail drop 10-15# and conitnue til end of emom

(Fitness Training: Stay at 50% and focus on form and technique)

Push Press (work up to a 4RM; then 3×4 @ 80%)

Competition/Performance Extra Work

DBL Underhand Grip Bent Over BB Row (3×8-12 @ 31X1 tempo)

Metcon (Time)

Row

Warmup: 5 minutes easy pace

Then – 10x 250m @ 90% effort; rest 1:00 minute

10 minutes easy pace cool down