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07/07/14

7
Jul

07/07/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Front Squat

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

Conditioning

C: Metcon (Time)

For time:

Run 1000 Meters
95/65 lb Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
95/65 lb Shoulder to Overhead x 20 reps

100 Double Under (Buy Out)

Extra Work

D: ABS Pikes (Sliders) (50 Reps )

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