CrossFit 071018 - ASAP Fitness
Phone: 209 813 4579

CrossFit 071018

9
Jul

CrossFit 071018

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

Warm-up

General + Pull + Squat (No Measure)

-Roll Out-

Teams of 2

P1- Run 200m

P2- 1 Round of Cindy

P1- 150 Single Unders

P2- 1 Round of Cindy

P1- 1 Min Plank

P2- 1 Round of Cindy

Weightlifting

PER: Big Clean Complex (5 sets building to max)

1 High Hang Clean

1 Low Hang Clean

1 Full Clean

1 Push Press

+

1 High Hang Clean

1 Low Hang Clean

1 Full Clean

1 Push Jerk

+

1 High Hang Clean

1 Low Hang Clean

1 Full Clean

1 Split Jerk

*Must be completed without dropping the bar. Resetting of hand placement with the bar touching the ground is a No Rep.

Metcon

FIT: Fitness AR.P 16.35 (Time)

800m Run

50 Hang Power Cleans

75 Sit Ups

100 Air Squats

2 Rounds
-30 Min Time Cap

Core

Core 1.10 (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Strict Toes to Bar

15 V-Ups

20 Russian Twist

30 Heel Taps

1 Min Sandbag Hold

-Rest 1 Min-

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