OPPORTUNITY

OPPORTUNITY

http://southhallcrossfit.com/wod/opportunity/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

150m Row

6 Half Kneeling S/A kb/DB press e/s @ 3111

6 S/L RDL e/s

Weightlifting

Push Press (5-5-5-5-5)

Build in weight keeping good form. Push press is basically a cheating strict press. Dip, drive and squeeze your glutes and quads keeping full extension. NOT getting back under the bar. I don’t want to have to no rep 1000000 reps during the Open, so get used to it.

After each set, perform 20 Russian twist with a DB. Right+Left = 1

Metcon

Metcon (AMRAP – Reps)

5 Rounds

AMRAP 2

10/7 Calorie Bike/Row

8 Alternating DB Snatch 70/50

AMRAP Toes 2 Bar in remaining time

– Rest 1:00 –
Score is the number of Toes 2 Bar completed. If you are unable to get to the T2B scale back numbers accordingly. You should be moving FAST.

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