On the First Day of Mobility there was:
1 min. Foam roll thoracic (hug yourself and open up scaps)
1 min. Thoracic extension over the foam roller
1 min. Hip Distraction (each side)
For Time:
400-m Run
30 Strict HSPU
40 Box Jumps (20 in.)
400-m Run
20 Strict HSPU
30 Box Jumps
400-m Run
For Time:
8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round
Men: 95-135-155-185
Women: 65-95-115-125
10 Rounds for time:
20-/15-cal. Row
10 Wall-Ball Shots
10 Squat Cleans (115/75 lb.)
10 Slam Balls
Metcon
For Time:
50-40-30-20-10
Double Unders
Good Morning 65/45
Weighted Situp 45/35
Weightlifting
Shoulder Press (3-3-3-3-3)
Push Press (3-3-3-3-3)
Metcon
AMRAP 24min:
100m Run
10 GHD Situps
10 DB Plank Rows (65/45lbs)
Each Round, add 100m Run + 10 GHD Situps and 10 DB Plank Rows
Jerk Snatcher
20 Clean and Jerk
20 Snatch
135/95lbs
Weightlifting
Bench Press (1RM)
Work up to a heavy single
Metcon
3 Rounds:
2min Bench Press (80% 1RM)
1min Rest
2min Assault Bike or Row
1min Rest
Metcon
5 rounds:
1min Plate OH Hold (45/25lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs
Weightlifting
Weighted Pull-ups ( 5-3-1-1-1)
Metcon
3 rounds for time:
9 Bar-facing burpees
12 Front squat (185/125)
15 Chest to bar pull-ups
Ole Glory CrossFit 