wodify-daily
05/18/2020

TriPark Strength – CrossFit

Warm-up

10 Push-ups to Down Dog

10 Air Squats

10 Active Spiderman’s (5/leg)

10 Active Pigeon’s (5/leg)

5 Walkouts (like inch worm but without the stretching)

8 Push-ups to Down Dog

8 Air Squats

8 Active Spiderman’s (4/leg)

8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog

6 Air Squats

6 Active Spiderman’s (3/leg)

6 Active Pigeon’s (3/leg)

3 Walkouts

followed by…

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Strict Press

10 PVC Push Press

10 PVC Push Jerks

10 PVC Split Jerks

Strength

2 Sets

Split Jerk x 8 reps @ 40-50% of 1-RM Jerk

(3 second pause in dip, 3 second pause in receiving)

2 Sets

Split Jerk x 6 reps @ 50-60% of 1-RM Jerk

(2 second pause in dip, 2 second pause in receiving)

2 Sets

Split Jerk x 4-6 reps @ 60-70% of 1-RM Jerk

(1 second pause in receiving)

Split Jerk

Metcon

Metcon (3 Rounds for reps)

3 Sets

2:00 – AMRAP

30 Air Squats

12/7 Calories On Assault Bike

Max Rep Burpees in remaining time

2:00 Rest between sets

Score = Number of Burpees Completed Each Round

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