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Nail Biter

July 6, 2019 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Assault Bike (Light Pace)

Into 1 Round:

10 Pausing Glute Bridges – Video

20 Abmat Sit-Ups

1:00 Assault Bike (Fast Pace)

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Strict Presses

25 Double-Unders

All with an empty barbell.

Weightlifting

On the 2:30 x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Set #1 – 55% of 1RM Clean and Jerk

Set #2 – 60%

Sets #3+4+5 – Build to a heavy for the day.

Inside this complex, the repetitions do *not* need to be unbroken. But we are moving with a purpose here. Moving with the intentions to complete every round by the 1:00 mark. If we are exceeding that, we are going to heavy. Let’s cycle, versus grind today.

WOD

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Toes to Bar

1:00 – Power Snatches

1:00 – Thrusters

1:00 – Calorie Assault Bike

2:00 – Rest

Barbell Pounds – 75/55

Midline

4 Sets:

Max Effort L-Sit Hold

15 Weighted Hip Extensions

Rest 1:30 between sets.





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