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Wednesday December 2

TriPark Strength – CrossFit OUTSIDE

Warm-up

With a PVC Pipe:

Pass throughs x 10

Around the Worlds x 10

Behind the neck strict press x 10

Good mornings x 10

then…

Lunge with a reach up x 10 total

Active Scorpion x 10 total

Shin to Box rotations x 10 total

Strength

Hang Power Snatch + Power Snatch

Every 2:00 for 12:00 (6 Sets)

Hang Power Snatch + Power Snatch x 2

Sets 1-3 @ 70%

Sets 4-6 @ 75%

% based off of 1RM found on 11/16

Front Squat

-Chose either Front Squats or Back Squats-

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

10 reps at 70%

% based off of 1RM Power Clean

Back Squat

-Chose either Front Squats or Back Squats-

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

10 reps at 70%

% based off of 1RM Power Clean

Metcon

Metcon (Time)

-For Time-

21-15-9

Machine Calories

200m Sprint

TIME CAP: 8:00

Post WOD Stretching

Calf Stretch

Downward Dog

Iron Cross

Pigeon

Quad Stretch

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