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CrossFit Nauset – CrossFit

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Warm-Up

Warm-Up (No Measure)

4 SETS

ON A 2:00 RUNNING CLOCK…

8/6 Cal AB | 10/8 Cal Row | 200m Run

8 DB Good Mornings

8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*

*Arrows denote movement change from set to set.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate and build to Moderate-Heavy.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

*Don’t be afraid to scale the weight if you have HSPU.

P: Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 Handstand Push-Ups

5 Deadlifts (315/205)

Max Cal Row/AB w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Workout – Fitness

F: Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 DB Push Press (Athlete Choice, Moderate)

5 Deadlifts (225/155)

Max Cal AB/Row w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Optional Cool Down

Metcon (No Measure)

Time Permitting
2:00 Banded Hamstring