CrossFit 041318 - ASAP Fitness
Phone: 209 813 4579

CrossFit 041318

12
Apr

CrossFit 041318

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

Warm-up

Shoulder Warm up (No Measure)

20/15 Cal Row

20 Single Arm KB Swing

20 Band Pull Apart

2 Rounds

Strength

PER: Power Clean and Jerk (1 Clean and Jerk OTMEM 10 )

Power Clean + Push Jerk

PER: Bench Press (5 sets of 8 Reps)

8 Bench Press

Rest :30

16 Single Arm Rows

Rest :30

50 Double Unders

Rest :30

5 Rounds

Metcon

FIT: Fitness ST. 3.25 (Time)

50-40-30-20-10

Double Unders

Single DB Hang Clean and Jerks 55/35

Ring Rows
-25 Min Time Cap.

ACCESSORY

FIT: Metcon (Weight)

10 DB Bench Press

Rest :30

20 Plank Pull Throughs

Rest :30

3 Rounds

Cool Down

Shoulder Cool Down (No Measure)

10 Band Pull Aparts

10 Banded Passthroughs

2 Rounds

-Banded Shoulder Stretch

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