8.31.15 CrossFit Workout WOD Highlands Ranch Lone Tree CO

For the next 10 weeks we will begin each class with a superset strength/olympic movement combined with a gymnastics movement. The goal here is to continue getting stronger and efficient in the major lifts (Squatting, Pressing, Cleaning, Snatching…) while developing more technical gymnastics skills (pull-ups, dips, toes to bar, handstand pushups…). The program will become increasingly technical each week with an emphasis on good positioning.

Week 1

A. Back Squat- 5×[email protected] 65%

5 Strict Pullups after each set (sub negative pull-ups)

B. 3 Rounds-

10 Power cleans (135/95)

15 Wallballs (20/14)

400m Run

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Intensity

Technique

Nutrition