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Friday

23
Jul

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

No Additional Conditioning. Focus on prepping for Isabel!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike/Row Increasing pace every :30

Into …

3 ROUNDS

10 PVC Pass Thru + Toe Touch*

10 Bootstrappers

10/10 Moose Antlers

*PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Power Snatch

*Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG.

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Finisher

Metcon (No Measure)

FOR QUALITY

4:00 Max Hollow Hold*

*Every time you rest, complete 10 Alt. Single Leg V-Ups

(No Measure)

C. STRENGTH / GYMNASTICS

Deadlift (5-5-3-3-1-1-1)

5-5-3-3-1-1-1

Deadlift*

*Start Moderate and Build to Very Heavy. After each set, complete 25′ Handstand Walk.

(Score is Weight)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#