Resources

Cinnamon Swirl

July 16, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400 Meter Jog

3 Rounds:

10 Samson Stretch (5 per side)

15 Glute Bridges

15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold

10 Banded Good Mornings

Weightlifting

On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Set 1: 67% of 1RM Clean and Jerk

Set 2: 71% of 1RM Clean and Jerk

Set 3: 75% of 1RM Clean and Jerk

Set 4: 71% of 1RM Clean and Jerk

Set 5: 73% of 1RM Clean and Jerk

Set 6: 77% of 1RM Clean and Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.