CrossFit Peachtree – CrossFit

Strength

Weighted Pull-ups (5 Every 1:30 for 6 Sets)

*Work up to a 5RM

*NO Kipping

*Chin-up/Mixed Grip OK

*Scale with bands, Jumping Negative Pullup or Very Difficult Ring Rows

*Dont have to be Unbroken

Accessory

(Yes, before the Metcon)

Metcon (No Measure)

Every 2:00-2:30 for 3 Sets do 1 Round of:

10 Alternating Bird-Dogs -SLOW!

6 Snatch Grip Pendlay Rows

10 DB Lateral Raises
*Light Weight

*Bird-Dog: https://youtu.be/052mZAI63rE

*If you can’t get into a good start position because your back is rounded, put the bar up on plates/blocks until you can have a flat back

Metcon

Metcon (2 Rounds for reps)

10min Alternating EMOM (2 Rounds of :40/:20 for Max Reps)

1. :40sec Max High Hang Power Snatches 95/65

2. :40sec Max Double Unders

3. :40sec Max L-Hang

4. :40sec Max Plank Shoulder Taps

5. :40sec Max Calorie Bike/Row
*Rx+ 135/95 and/or Handstand Shoulder Taps and/or L-Hang Flutter Kicks

WODs