Monday, May 9, 2016
Check out coach Jessica’s post on the competitive history at Paradiso CrossFit.
Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.
Support the competition team by buying the Regionals shirt for $25 on paradisocrossfit.bigcartel.com. Use code PCFMDR or PCFVENICE at checkout for free shipping and to let us know which gym you want to pick it up at!
Mobility is a must! Get flexy with Missy on Thursdays & Sundays!
Prehab
Super Rack Stretch
Keg Drill
20 Groiners
Warmup
Grab a partner.
P1: 30 banded lateral monster walks each direction (with
gray theraband around knees)
15 banded air squats
P2: AMRAP until P1 is done:
10 mountain climbers
3 burpees with an extra push-up, keep core engaged!
Strength
A. Find today’s heavy Front Squat double
B. Take 75% of the above Front Squat Double 3X3-3-3 :20 second hold in between 3’s
Notes: Spend ten minutes to work up to today’s heavy double on the front squat. Recommended percentages are 3X75, 3X80, 2X85, then two attempts at a heavy double.
Conditioning
7 Power Cleans
7 Thrusters
7 Bar Facing Burpees
Notes:
L1: DB Cleans and Thrusters at 15/10
L2: 55/35
Rx:95/65
Rx+135/95
Couch Stretch 1min ea side
Accumulate 2min Weighted Plank
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