Aerobic Capacity and Barbell Cycling 03.02.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

2 rounds

400m jog (80% and breathing through nose)

6 deadlift (empty bar)

0:10 forearm plank

6 hang power clean (empty bar)

0:10 forearm plank

6 push press (empty bar)

0:10 forearm plank

1:00 straddle stretch

wrist stretch sequence

6 power snatch (empty bar)

0:10 forearm plank

6 power clean (empty bar)

0:10 forearm plank

6 power jerk (empty bar)

0:10 forearm plank

1:00 straddle stretch

wrist stretch sequence

5:00 rest between rounds stretching

*Entire piece at 80% effort, pay attention to how the barbell stuff feels and moves. Learn how to cycle these positions. “Touch and go.”

With remaining time, work on aerobic capacity, gymnastic goals, individual dysfunction or make-up work from Monday, Tuesday, or Wednesday.

*If you make-up a workout, please go back and record the workout in WODify.

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