Sunday, 2/22
Saturday, 2/21
February 21, 2015The 2015 CrossFit Games Open at CrossFit DC – Part 3
February 22, 2015
Warm-Up
3 rounds of
6 Alt T Push-ups
12 Supine Scorpion
6 Scap Push-ups
12 Band dislocates
6 Hip Bridges
then,
3 Rounds, NFT, of
2 KB Armbar each side
15 Band Pull Aparts
Strength – Floor Press (35 minutes)
– – Prep – –
1 x 5 w/bar, 5, 5
– – Work – –
5-5-3-3-3
– immediately follow each work set with bent over DB Row (two DBs for 10-10-6-6-6 reps) then rest ~2 minutes
Met-Con
15-12-9-6-3
Burpees
Spider Planks (each side)
0 Comments
Solid day for floor presses! I worked from 58# to 78#, which made for a nice easy 5# addition each time. The last rep was really grinding so I think the weight was right….hoping to try to make it to 83# next time we do a set of 3.
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Not happy to see burpees, per usual. This was pretty brutal. My shoulders were so spent I didn’t feel like I could actually get my knee to touch my elbow, though the reps were still challenging…more work needed to figure out how to do this properly.