TUESDAY CROSSFIT 07/23/19
SPORT:
A. Hang Power Clean (5 x 2 @ 70%)
E2MOM x 10 minutes
lower the bar down at a 4 second tempo to mid shin
B. 5 rounds
16/12 Cal row
12 Toes to bar
8 Single arm DB shoulder to OH, ea.
16 minute time cap
GRIND:
A. Every 4:00, for 12 minutes (3 sets):
10 Dual KB DL + Farmer’s carry
pallof press x 6 reps, each side
*Carry is length of gym and back
B. Complete 2 rounds (12 minutes) of:
2 sets (2 min) at each station before rotating
:30 work
:30 rest
renegade row
weighted box/block step up
bar hang or hanging knee raises
EXAMPLE:
:30 renegade row
:30 rest
:30 renegade row
:30 rest
:30 box step up
:30 rest
:30 box step up
:30 rest……….
RENEGADE ROW-
https://www.muscleandfitness.com/workouts/back-exercises/videos/renegade-row
STEP UP-
HOLD 1-2 DUMBBELLS OR A SANDBAG. CHOOSE A HEIGHT THAT PUTS YOUR KNEE TO HIP ANGLE AT ROUGHLY 90 DEGREES.
