Odd Object/Gymnastics Conditioning, Mid-Duration
“CrossFit Open 17.2”
AMRAP 12:
2 rounds:
50’ lunge with DBs
16 toes to bar
8 power cleans with DBs
2 rounds:
50’ lunge with DBs
16 bar muscle-ups
8 power cleans with DBs
Load: SC=light & fast or 2x35/ 2x20s, RX= 2x50s, 2x35s
Weightlifting Strength Development Progressive Series- Week 4 of 4
Shoulder or Push Press:
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
After-Hour Accessory Exercise - Midline and Anterior Chain
Midline: Accumulate 75 v-ups.
Anterior Chain: Supine dumbbell pull-over, 3 sets of 15.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Wear knee sleeves, gymnastics grips; check 40-60% of shoulder or push press maxes.