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8/16/2017 Shaw-nold Wk 5 Day 2

By Amelia Munro


Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)

Warm-up

Warm-up (No Measure)

5 minutes LISS

Weakness focused flexibility

3 rounds not for time

10′ SA KB carry/side

10 sumo stance good morning

Weightlifting

Front Squat (5rm; first rep paused 5sec)

Front Squat (-10% 2×5)

Clean and Jerk (E90o90; 8×2 mid-hang; 2 sec pause dip&catch)

Push Press (build to 5rm)

RDL (Romanian Deadlift) (build to 5RM)

Type the details of the weightlifting

Metcon (No Measure)

3 sets medium weight minimal rest

Half kneeling landmine press x 10

Glute ham raise x max reps

3×30 light reverse hyper

3xmax ab rollouts