Sun20150524

CrossFit Crescent – CrossFit

 

Strength

This week is Shoulder Press week. If athletes don’t find their 1RM today, they have all week to do so.

Shoulder Press (15 Min to Find 1RM)

Fitness WoD

Metcon (3 Rounds for reps)

3 Rounds

1 Min Max Effort

-Wall Walks

1 Min Max Effort

-Air Squats

1 Min Max Effort

-Hanging Leg Raises

1 Min Max Effort

-Box Jumps 20″

1 Min Rest
Set up 4 stations and divide the athletes up among the stations. It doesn’t matter which station they start at, just make sure they go in the proper order. Have everyone rest at the same time after the 4th round.

Leg raises must be performed with straight legs and the feet must rise above the hip crease.

Add the total number of reps together of all 4 exercises to get your score for the round. Do this for all 3 rounds.

Sport WoD

Metcon (3 Rounds for reps)

3 Rounds

1 Min Max Effort

-Handstand Hand Raises

1 Min Max Effort

-Goblet Squats 26# / 44#

1 Min Max Effort

-Toes-2-Bar

1 Min Max Effort

-Goblet Lunges 26# / 44#

1 Min Rest
Set up 4 stations and divide the athletes up among the stations. It doesn’t matter which station they start at, just make sure they go in the proper order. Have everyone rest at the same time after the 4th round.

Leg Raises may be substituted for Toes-to-Bar but Leg raises must be performed with straight legs and the feet must rise above the hip crease.

Add the total number of reps together of all 4 exercises to get your score for the round. Do this for all 3 rounds.

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