May 13, 2019

CROSSFIT
Strength
Shoulder Press + Push Press + Push Jerk
3×3 for each movement increasing each set
Metcon (Time)
3 Rounds for Time:
500m Row
15 Push Press 115/75
15 Toes 2 Bar

SWEAT
Gymnastics
L-Sit (1 Min)
On a running clock accumulate one minute of L-sits using kettlebells, dumbbells or boxes for support. Only count time when heels are off the ground.
Rx is straight leg, scaled is bent knees on boxes.
L Hang (1 Min)
With a running clock accumulate 1 minute of hang from pull up bar in an L-sit position
Engage lats by bending the bar and elevate legs parallel to the ground. Modify to bent knee but keep knees and hips at 90 degrees
L-Sit Pull-ups (Max Reps)
If you can do strict pull ups, after the L-sit holds and L-sit hangs, try a set of max effort L-sit Pull ups
Metcon
Secret Service Snatch Test (AMRAP – Reps)
10 Min AMRAP
Kettlebell Snatches (53/35)
Kettlebell Snatch is from the hang to overhead in one movement

YOUTH WEIGHTLIFTING
Weightlifting
Clean Pull (3X4reps)
Strength
Front Squat (3X5reps)
Conditioning
Jumping back squats with an empty barbell. 3X5 (Jump HIGH!)

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