Workout for 3/6/2017

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.