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06/23/14

23
Jun

06/23/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Metcon (Weight)

Front Squat

*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%

B2: Metcon (Weight)

5 Sets of:

Bulgarian Split Squat x 8 reps Each Leg @ 3011
(use heavy DBs or KBs in each hand, sick 3 secs down, there 0 secs rest at bottom, seek 1 sec stand 1 sec at top. 1 foot elevated on bench)

Conditioning

C: Metcon (Time)

For time:

Run 1200 Meters
63 Kettlebell Swings 53/35
36 Pull-Ups

15 MIN CAP!!!!!!

Extra Work

D: GHD Situps (50 Reps )

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