CrossFit 201 – What’sStaceyDoing

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Metcon (No Measure)

5:00 Assault Bike

5 x

:40 Easy

:10 Moderate

:10 Easy

3 x

5 Floor Facing Angels

5/5 Bird Dogs

10 Wrist-ups → From high plank, press yourself up, raising your palm off the floor

3 x

15 OH DB Circles, each direction → Hold a light DB in each hand overhead, and make very small circles.

5 OH Plate Stretch lying on bench → With straight arms bring plate overhead and hold for 3-5 seconds, and then return to in front of body.

Metcon (No Measure)

Jerk Specific Warm-up:

Split Press → 5×3 → Building

Push Jerk + Split Jerk:

5 x (2+1) @ 75% (of Push Jerk) (Hold split for 3 seconds)

Jerk Accessory:

Push Press → 3×5@70% w/ 3 second hold at the top of every rep

Metcon (No Measure)


3 x :20 HS Hold (back to wall) → Work on slowly taking feet off wall and finding balance through finger tips

3 x 3 Shoulder taps, each side (stomach to wall) → Do these very slow and controlled

Metcon (No Measure)

Bar w/ kb’s strict press → 3×10 w/ 10 second hold on final rep

3 x

8 Arnold Press

16 Banded Tricep Ext

3 x :30 Hollow Hold, :30 Rest

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