Wednesday 2/3/2016

Battleground, Norwalk – Level 1

You will do the Metcon First and then the Strength today.

Metcon

Metcon (4 Rounds for calories)

4×2:00 Max Calorie intervals on the Rower/Airdyne(remain seated).

Indicate in notes which one you did. Recover in between each round.
Strength Bias athletes will only do 2 rounds above.

Weightlifting

Clean and Jerk (5×3 at 70% Floor, High Hang, Hang)

weighted hip raise (4×8-10)

Performed like a hip hike but with the shoulders on a bench and weight sitting on your hips

CrossFit Strength Bias WORK

Only do 2 max efforts on the Rower or airdyne and then do these presses. Finish up with the clean and jerk work.

Single Arm Dumbell Press (4×8 Single Arm Dumbbell Press each arm)

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