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07/21/14

21
Jul

07/21/14

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+%

Competition Extra Work

C: Metcon (Weight)

Every two minutes, more about for 16 minutes (8 sets):

Clean + Front Squat + Jerk

Build to today’s heaviest set.

Conditioning

D: Metcon (Time)

Five rounds for time of:

5 Power Cleans (185/135 lbs)
10 Front-Racked Reverse Lunges (185/135 lbs)
15 Burpees Over the Barbell

Extra Work

E: GHD Back Extensions (3 x 20 )

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