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12.5.18

4
Dec

12.5.18

CrossFit Live Loud – CrossFit

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Warm-up

3 Rounds:

1:00 Front Plank

:30 rest

1:00 Hollow Hold

Strength

(10 mins)

Spending time talking about the ohs and doing wall therapy with pvc.

Most will stay with a bar and work on skill of of this movement.

(8 mins)

5-5-5 working up to a heavy 5 for the day.

In between sets complete 3-8 wide grip pull-ups strict.

Overhead Squat

Metcon

Metcon (No Measure)

14 min EMOM (no measure)

7 OHS (75/55)

7 C2B

*Both movements must be completed within the min.

rx: C2B

LFBC:

Even: 7 PVC Wall Therapy

Odd: C2B pull-up with barbell on rig. Pulling chest to the bar.