Monday 170522

Ryan

Ryan

You can still watch The entirety of the 2017 Reebok CrossFit Games Regionals will be streamed to Games.CrossFit.com, CrossFit’s YouTube channel and the CrossFit Games Facebook page. Anyone, anywhere can watch the  South & the East regions, every heat of every division online for free still.

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:”Jackie”
 For Time
1000m row
50 Thrusters 45/33
30 Pullups

Strength:
Back Squat 5×3 @75-85%

* Scale movements accordingly to maintain consistency of good mechanics, while applying intensity through Jackie.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

C) Hang snatch
Build to a technically sound but heavy double. From the knee, full squat. 

D) Rotate between, rest as needed 3-4 sets

D1) Bulgarian split squat with dumbbells or kettlebells, farmers carry style. 8-10 reps each leg. 

D2) Single Arm Z Press, 8-10 each arm
This is done sitting on the ground, legs together straight in front of you. https://www.youtube.com/watch?v=zcUg776Cr2Q 

D3) 15-30 second top of dip hold.

 

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