22
Mar
032217
CrossFit 285 – CrossFit
Warm-up
General Warmup 3 (No Measure)
4 sets:
Row 100m
6 pushups
6 low box jumps
10 light 1-arm kettlebell swings (5L/5R)
6 banded good mornings
Stretch hips, hamstrings, shoulders & forearms
Skill Development
Metcon (No Measure)
Spend 7-10 minutes practicing Dumbbell Thrusters.
No rep scheme for this. Just practice.
– Focus on positioning- back dumbbell head on shoulder with elbows high
– Focus on explosive extension – strong hips to jump the dumbbells up (not press them)
If this shows up in the Open count on the same loads we’ve seen.
Metcon
Metcon (Time)
4 Rounds:
8 Thrusters, 95/65#
10 Ring Dips
12 Burpees
200m Run
