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Wednesday December 27, 2017

25
Dec

Wednesday December 27, 2017

Mobility/Activation:

  1. foam roll upper back lats / lat stretch on pole
  2. 30 banded face pulls / 30 band pull aparts / 30 band lat rows
  3. :30 hollow hang from pull up bar

 

Strength: Pull Ups

 

F: a. lat pulldowns 3 x 12 b. eccentric chin up or ring row @ 55XX x 3 reps

P: a. single arm db row 3x 8/arm b. 3 x max hold at 90 degrees on pull up bar

C: a. weighted pull up 3 x 5 reps b. 3 x :30 max feet elevated ring rows

 

Conditioning: CrossFit Open workout 11.1/14.1

 

AMRAP in 10:00

 

30 double unders

15 power snatches (75/55)

 

Scaled: 65/45; 2 x singles

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