CrossFit 060518 - ASAP Fitness
Phone: 209 813 4579

CrossFit 060518

4
Jun

CrossFit 060518

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

Warm-up

Shoulder Warm up (No Measure)

-Pec Roll Out-

-Banded Shoulder Stretch-

20/15 Cal Row

10 Band Pull Aparts

100 Single Unders

100’ Single Arm Overhead Walk (50 L / 50 R)

2 Rounds

Weightlifting

PER: Power Clean and Jerk (Every :90 for 8 sets)

Power Clean + Push Jerk
Sets 1-2 – 3 Power Clean and Jerks

Sets 3-4 – 2 Power Clean and Jerks

Sets 5-8 – 1 Power Clean and Jerk

Conditioning

FIT: Fitness ED. 1.12 (AMRAP – Reps)

Every :90 for 8 Sets

1. 200m Run

2. 20 Slamballs + Max Sit Ups

Metcon

PER: Performance AL.P. 11.20 (AMRAP – Reps)

3 Min AMRAP

50 Double Unders

15 Push Jerks 135/95

Max Cal Row

-Rest 2 Min-

4 Rounds

FIT: Fitness AL.P. 11.18 (AMRAP – Rounds and Reps)

18 Min AMRAP

90 Jump Ropes (30 Doubles)

15/10 Cal Bike

15 Burpees

30 DB Hang Clean and Jerks

Cool Down

Metcon (No Measure)

Tabata

-Plank Hold

Leave a Reply