CrossFit 040918 - ASAP Fitness
Phone: 209 813 4579

CrossFit 040918

7
Apr

CrossFit 040918

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – CrossFit

Warm-up

Warm-up (No Measure)

-400m Run-

-PVC Shoulder Stretches-

20 Single Arm DB High Pull

5 Single Arm Strict Press (R)

5 Single Arm Push Press (R)

5 Single Arm Push Jerk (R)

5 Single Arm Strict Press (L)

5 Single Arm Push Press (L)

5 Single Arm Push Jerk (L)

2 Rounds

10 Hang Power Cleans

10 Push Jerks (Barbell)

2 Rounds

Strength

PER: Push Jerk (3-3-2-2-1-1-1-1)

OTME2M Building up to a 1 RM

FIT: Shoulder Press

OTMEM 16

1. 3 Shoulder Press

2. 20 Double Unders

Metcon

PER: Performance L.E. 3.16 (Time)

6-4-2

Burpee Box Jump Overs 24/20

Hang Cleans 135/95

Shoulder to Overhead 135/95

-Rest 1 Min-

5 Rounds for Time

FIT: Fitness L.E. 3.16 (AMRAP – Rounds and Reps)

16 Min AMRAP

500m Row

15 Burpees

20 Single Arm DB Press

-Rest 1 Min-

Scaled

S.PER: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

10 Burpee Box Jumps

10 KB Swings

10 Shoulder To Overhead

-Rest 1 Min-

Accessory

Metcon (No Measure)

10 Tempo Ring Rows (3131)

10 DB Lateral Raises

3 Rounds

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