Wednesday 09082021
- crossfitquispamsis
- Sep 7, 2021
- 1 min read
Warmup
Core -
10 hollow rocks
10 vsnaps
10 single leg vsnaps
10 heels to heaven
10 vtucks
10 flutter kicks
10 scissors
10 toe touches
10 strait leg v sit-ups
10 mountain climbers cross over knee to elbow
Strength
Power cleans off blocks above knee (singles)
3@50
3 @50
3@55
2@60
2@65
Hang power cleans
Every 1:15 x2 rds
5@55
4@60
3@65
2@70
1@75
Gymnastics skill work
Wod for time :15 min tops
100 ttb
Every min 100ft shuttle run ( out garage door in the front door )
Sub - 6 cal
Level 2
75 toes to bar /hang KR
Every min 100ft shuttle sprint
Accessory- x4
8 barbell good morning
8 glute ham raises ghd /banded hamstring curls
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