Open Prep Week 6, Day 3

By Sean 0
February 14 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 inchworms w/ foam roller

10 OHS clean grip w/ PVC

1:00 PVC Over and backs, around the world

10 pushups

10 scap retraction/protraction

10 scap elevation/depression

Weightlifting

Clean Deadlift (3×3)

Clean Pull (3×3)

MisFit Clean Complex 2016 (6X1)

Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

Bitch Work

Handstand skills/drills (10-15min)

– Handstand walk practice

– Partner handstand (hold calves)

– Shoulder taps (toes AND heels facing wall)

– “Step Drill”

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