CrossFit – Fri, Jul 19
Warm-up
Strength
Front Squat (1×20)
Heavy Set of 20
* Look To Beat Attempt From 7/12/24
Metcon
T.U.P. (Time)
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
https://www.crossfit.com/workout/2015/12/08#/comments
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
https://www.crossfit.com/workout/2015/12/08#/comments
Accessory
Legs (Checkmark)
Lethal Legs
4 Sets
10 Goblet Split Squats (right)
:10 Goblet Split Squat Hold (right)
10 Goblet Split Squats (left)
:10 Goblet Split Squat Hold (left)
0:30 Childs pose
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Scorpions
0:20 Arm circles
0:20 Arm wraps
0:20 Bootstraps
0:20 Cossak squats
0:20 Air squats
Pull Up Flow
:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Pull ups or workout mod
Power Clean
5 cued reps position 1 (mid thigh / hip)
5 Cued reps position 2 (above knee)
3 Cued reps position 3 (mid shin)
Front Squat
3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight rep