YouTube Preview Image

CrossFit Lincoln Blog

**Test Week, be sure to log!**

Stability/Mobility Warm-up – Synergy Chiropractic
1. 90/90 Overhead wall press w/leg extension: 10 reps per side
2. Mini Bear Position 1 w/crawl: down and back in gym
3. Kneeling Bottom’s Up KB Press: 10 reps per side
4. Dead Bug: 10 reps per side
5. Single Leg Stance Bottom’s Up KB Press: 10 reps per side

Conditioning.
AMRAP 20:
30 Kipping HSPU – Push Press, 95/65 – 75/55
30 Power Snatch 95/65 – 75/55
60 CTB Pullups – Pullups – Jumping Pullups
30 Overhead Squats 95/65 – 75/55
30 Strict HSPU – H.R. Pushups
Note – I understand hands are beat up, be sure to wear hand protection.

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
AMRAP 90 Seconds:
Power Cleans – 80% of your 1RM

Option #2 (Conditioning)
Bike 3k for time

YouTube Preview Image

Strength.
AMRAP 90 Seconds:
Power Cleans – 80% of your 1RM

Skill/Conditioning I.
AMRAP 7:
Bike 3k
Max Bar Muscle Ups in remaining time

Conditioning II.
AMRAP 20:
30 Kipping HSPU
30 Power Snatch 95/65
60 CTB Pullups
30 Overhead Squats 95/65
30 Strict HSPU
Note – I understand hands are beat up, be sure to wear hand protection.

Conditioning III.
10 Rounds:
Row 300m
Rest :60

Posted in | Leave a comment

Recent Comments

LogWod Sign up for a class

Like Us on Facebook!