Training 12-15-2016

By AJ 2

Warm-up: Joint Mobility/Dynamic


In 10 Minutes work up to a Heavy 7 Rep Zercher Squat or RDL coming from the Ground

*In the 10 Minutes you must ALSO accumulate 100 HEAVY Russian Swings, you have 10 minutes to complete both goals. Set a clock and get to it
*If you are not comfortable with the zercher squat go with the RDL


25 pullups
50 Cal row
100 overhead squats 45/35
50 Box Jumps
25 pullups

*This is one round of the 12 AMRAP from the CrossFit LiftOff. The goal is one round for time as fast as possible today though, so put your foot down on the gas and GO

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)


Strength :
Zerchers up to 100# (to be fair I was 7s over 10 minutes) and Swings with 62# KB

Conditioning :
Subbed ring rows for pull ups but otherwise as written

Gregory Pontecorvo

Did 10 pull-ups + 15 ring rows,
Rowed 50 cal,, 100 ohs at 45.
Then I had to leave at 5:30.

Bike commuted 10 Miles

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