7/16/15

THURSDAY

Strength: Pressing

  • Push Press
    • 5-5-5
    • Build to a heavy 5
    • Move between 75-85% relatively if you don't know your push press max
  • Split Jerk
    • 2-2-2
    • Build to a heavy 2
    • 65-75-85% of last week's 1RM

MetCon: "Del"  - 20 Minute TIMECAP

  • For Time:
    • 25 Burpees
    • 400 Meter Run with Medball (20/14)
    • 25 Weighted Pull-ups (20/14 Medball or Dumbbell)
      • Scale to Regular Pull-ups if needed (Or jumping if needed as well)
    • 400 Meter Run with Medball (20/14)
    • 25 HSPU
    • 400 Meter Run with Medball (20/14)
    • 25 Chest-to-bar Pull-ups
      • Scale to Regular Pull-ups if needed (Or jumping if needed as well)
    • 400 Meter Run with Medball (20/14)
    • 25 Burpees

Post-Workout:

  • Recover: Stretch/Foam Roll/Mobility
    • Focus: Shoulders

"U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.  He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andreas and sister Anna." - Crossfit.com