CrossFit Fulshear – CrossFit
– Strength: Today you’ll superset your floor press and pull-ups. This is 5 ”work sets” so do not include your warm-up sets in this. For the Floor press, start at about 60% and build in a weight each set ending on a challenging but NOT maximal set.
– Metcon: Today’s metcon should be a burner where snatches are light and done UB. 90-95% effort.
5 Minutes of Dynamic Movement that consists of:
Walking Lunges with a twist
90 Degree Hip Rotations
Review Floor Press + Pull-ups x 7 Minutes.
*Warm-up both movements x 3 sets.
1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.
Adv: Add weight
Beg: Partner Assisted
2) Metcon Prep:
2 Rounds at game speed of:
10 Muscle Snatch (or Power Snatch)
5 Burpees over the Bar
15 Power Snatch (75, 55)
15 Burpees Over the Bar
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
Single Arm Banded Pushdowns (each side)