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Wednesday - Shifted Fitness & Performance

Wednesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Back Squats (focus on power)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

5 Tall Muscle Cleans

5 Hang Power Cleans

3 Power Cleans

3 Power Cleans (Catch right above parallel)

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

*12:00 Minutes

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip (Box Dips)

*Ring dips- RX+, Box Dips- RX, Hand-Release Push-Ups- Scaled

**Box Dips- 2 Boxes- No feet on the ground
-15:00 Time Cap-

Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

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