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January 14, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minutes For Quality

30 Seconds Superman Hold Video

250 Meter Row

20 AbMat Sit-ups

15 Air Squats

10 Push-ups

5 Strict Pull-ups

Strict Gymnastics

0:00 – 5:00

3 Strict Chest to Bar Pull-ups

3 Deadstop Strict Handstand Push-ups

5:00 – 10:00

5 Strict Toes to Bar

10 Pausing Hip Extensions

Weightlifting

On the 2:00 x 5 Sets:

1 “3-Pause” Power Clean

1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

WOD

Metcon (Time)

3 Rounds:

25/20 Cal Bike

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

Stretch





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