2018 Open Prep Cycle- Week 2 – Tuesday

CrossFit Freedom – CrossFit

Warm-up

Upper anterior chain opener

10 x primal pull through to low lunge / samson / trunk rotation

Strength

Push Press + Push Jerk (5 x 1 + 2)

Push Press + Push Jerk (5 x 1 + 2)

Every :90 for 7:30 minutes

1: Metcon (AMRAP – Reps)

4:15 clock

3 sets, for total reps

:45 on, :60 off

Clean and Jerks +

AMRAP bar facing burpees
score total bar facing burpees completed

-7 Clean and Jerk @ 55%

AMRAP bar facing burpees

-5 Clean and Jerks @ 65%

AMRAP Bar facing burpees

-3 Clean and Jerks @ 80%

AMRAP Bar facing burpees

2: Metcon (Time)

3 rounds, for total working time

21/18 cal row

12 DB Push Press (50/35) masters (35/20)

12 DB alternating lunges
rest exactly :90 between rounds

subtract 3:00 of rest for total working time


Two-fer Tuesday. Buy a quality strength piece and get two metcons free. Its how we do. #openprep

POST REPLY