Apirl 17, 2020

16
Apr

Apirl 17, 2020

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https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“you just can’t beat a person who never gives up.”

Warm-up

2 rounds of :

1 min Single Under/High Jumps

10 Squat to stand

10 PVC pass-throughs + around the world

10 good mornings

10 high elbow raise

10 Push-ups

Specific Warm-up

Deadlift + squat clean + hang power snatch

Perform 5 reps of each step with an empty barbell:

Overhead squat

Hang power snatch

Power snatch

Front squat

Hang clean

Clean

Perform 5 deadlifts, 3 cleans, and 3 hang power cleans

Workout of the Day

Metcon (AMRAP – Reps)

On a 15-minute running clock, for max reps:

5 rounds of:

20 seconds of deadlifts, rest 10 seconds

20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:

20 seconds of squat cleans, rest 10 seconds

20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:

20 seconds of hang power snatches, rest 10 seconds

20 seconds of sit-ups, rest 10 seconds

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch

♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

Cooldown

30 sec hamstring stretch, per leg

2 min complete arm-shoulder stretch

30 sec butterfly hold