FULL-BODY PLATE COMPLEX

Compare to Friday, November 11th, 2011

Remember these days! Well we’re moving, just 7 short

months later and we’ve outgrown our space. Thank you

to all the members of CrossFit Merrick for your support.

On to bigger and better things!!!


COMPLETE 5 ROUNDS, 4 MINUTES AMRAP EACH

Complete in a circuit with a weight plate –choose your plate accordingly as you will complete all work with the same load throughout.

(45/M  -  35/F)  Rest 1 minute in between each round.

3x BEAR CRAWL forward and back – this is the only movement performed with no weight
6x SHOULDER PRESS
6x CLEANS
6x LUNGES – each side
6x BENT OVER ROWS
6x UPRIGHT ROWS
6x THRUSTERS

POST ROUNDS TO COMMENTS.

CONCEPT:
Building on muscular endurance through intense, dynamic movement.  USE STRICT FORM on all exercises with a manageable load. DO NOT REST FOR EACH 4 MINUTE ROUND.
Complete above program in a circuit method.  Set your clock on 4 minutes -you will execute as many rounds as possible in the 4 minutes.  Rest 1 minute, then begin again.  Repeat this 5 times.

One Response to “FULL-BODY PLATE COMPLEX”

  1. Rich says:

    Grace in ~5:30 Rx today. I use the ~ because of a timer mishap.

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