CrossFit – Sun, Jul 30
Olympic lifting phase week 2
Warm-up
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html
TC: 35 minutes
Score: Time
KG: 100/70lbs
Scaling Options
Beginner
20 rounds
5 Wall balls 12/10lbs
3 DB push press 25/15 lbs
1 Power clean 75/55 lbs
Intermediate
30 rounds
5 Wallballs 14/12lbs
3 Pike HSPU
1 Power clean 155/105 lbs
Extra Accessory
Core Stability (Checkmark)
Contralateral ring plank
3 x 30 sec/side
A. General
AMRAP 5 minutes
10 In and out squat jumps
5 Plank to downward dogs
5 Plate ground to overhead
B. Mobility/Activation
Unilateral quadruped hip ext.
3 x 5/5
https://youtu.be/wxjGrNn7x1U
C. Specific
5 RDL
5 Muscle clean
5 Hang power clean
5 low hang power clean
5 power clean
then
Ramp up Power clean and perform 2 reps of workout weight