PC Static Week 6 Day 2

FrictionCrossFit – Powerlifting ClubView Public WhiteboardWarm-up30 Dip 30 Band Lat Pulldown OH Front Rack Pec and Lat RolloutShoulder Press (3-3-3+ Press @70-80-90% of TM)Push Press (15-10-5)-climbing to 20# over Goal weight for Press -:05 Pause on First...

09/18/2019

FrictionCrossFit – Tracy PView Public WhiteboardWarm-upDynamic ladders 5:00 + Catalyst warm up + 1:00/side seated lat distraction post shoulder ext. + 1:00/side pec smash lat smash trap smash shinsPower Clean (5×3)MetconEMOMx15 1: 5 Power Cleans 2: 10 Ring...

09/18/2019

FrictionCrossFit – Amy PView Public WhiteboardWarm-up3 min. row + 3 rounds 10 SDLHP w/ KB 10 Air squats 10 Ring rows + 1:00/side lizard pigeon box hamstring + 1:00 ring shoulder extPower Clean (5×3)500m Row (Time)Max Effort 500m RowAll out effort!!!Metcon5...

G

FrictionCrossFit – CrossFitView Public WhiteboardQODHow do gymnastic movements(body control) help your other movements?Warm-up (No Measure)x3 10 scap pull ups 10 banded hollow lat pull down 10 AKB 35/26 + 1min/side: banded OH banded shoulder ext.Muscle Ups...

DeAnna

FrictionCrossFit – DeAnna BrownView Public WhiteboardWarm-up3:00 Bike + crossfit warmup + mobilityMetcon (Time)5 rounds for time of: 2 legless rope climbs, 15 feet 20 dumbbell snatches, alternating arms DB @ 15#

09/17/2019

FrictionCrossFit – CrossFitView Public WhiteboardQODWhat is the importance of a strong monostructural(cardio) base?Warm-upDynamic 5:00 + 1:00/side lizard + 1:00 updog down dogSkillx3 25 arch rocks 25 hollow rocks 25 reverse hypers 25 sit ups 15:00 capMetcon...