© 2019 CrossFit Spartanburg

MONDAY 5.8.17

May 7, 2017

STRENGTH/TECHNIQUE:  PRESSES

 

EVERY 4:00
5 SHOULDER PRESS
5 PUSH PRESS
5 PUSH JERKS
X3
*REST AS NEEDED BETWEEN SETS
**ATHLETE CHOOSES LOAD
***SETS MUST BE UNBROKEN

 

SKILL INTERFERENCE:

 

15:00 ALTERNATING EMOM
7 TOUCH-N-GO POWER CLEANS (@ 50% OF 1RM CLEAN & JERK)
12 CHEST-2-BAR PULL UPS
35 DOUBLE UNDERS
X5
*MINUTE 0:00 = POWER CLEANS, MINUTE 1:00 = C2B, MINUTE 2:00 = DU

 

EXTRA WORK:  OVERHEAD SQUATS

 

10:00
NOVICE = INSTRUCTION WITH COACH
PROFICIENT = 5 REPS EVERY 2 MINUTES @ BODYWEIGHT
ADVANCED = 5 REPS EMOM @ BODYWEIGHT+
 

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