Skills and distance, Crossfit Style!

 

BARBELL SKILL:

Push Jerk w/ PAUSES on the Dip and the Catch + Rotator cuff work between sets

* 50% x 5 + 15 Plates External Rotations

60% x 5 + 15 Scaption Raises

70% x 5 + 15 Plates Scap Punches

70-75% + 15 Bent Over Rear Raises

70-75%

* Just 15 minutes to complete!

 

WORKOUT:

** Keep this pacing slightly above casual throughout

6:00 Row, Bike or Run (Pick your worst element)

4:00 Wall Ball Shots (14/20#)

4:00 STRICT Pull Ups (Ring Rows)

4:00 Med Ball Slams (20-25/30-40#)

* Small and steady sets throughout each 4:00 segment

6:00 Row, Bike or Run (Match your distance and pacing from the beginning)

 

POST YOUR RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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