7.28.17

Gymnastic Skills and Drills:

1)3x3 Hip Flexor Builder

https://www.instagram.com/p/BVIPg5sB7FG/?taken-by=cfgymnastics

2)5x12 V-Ups

Goal is unbroken quick sets

 

BB CYCLING:

1) Power Clean: 2RM –

2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM

2X1@95%, 2X1@90%

 

Strength:

Est: 1RM Front Squat

 

Metcon:

"ADAMBROWN"

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps