5926 Premier Way #112, Naples, FL 34109
239-849-1902

Dec. 20 2016

Young Bodybuilder shaking Chalk off his hands

CrossFit

Notes

As always with skill practise, your focus is on moving the best you can and in aiming to make each rep better than the previous one. Remember, the goal of practise is to explore, learn and develop better ways to do things. Making mistakes is a natural part of the process.
Skil
A. 5 rounds, each for time, start a new round every 4 minutes

  • 15 toes to bars
  • 10 deadlifts @ (115/75lbs)
  • 5 power snatches @ (115/75lbs)
    Intent. Move as fast as possible on each round, see how fast you can go.
    Tip. Rushing will make you slower.
    Score. Your score is total time for each round.

B. Rope climb – 10 reps, rest as needed between sets
Goal. Aim to get up the rope with as few a pulls as possible
CrossFit

Strength

Rotating through A-B-C Then rest 90 sec
A. Bench Press 5×7
5 X 7 @ 75%

Strength

B. Single arm DB row
5 X 10 @ AHAFA

Strength
C. Chin-Ups 5x 10-10-8-8-6

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