10
Sep
09/10/14
Main – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Strength
B: Metcon (Weight)
Every 90 seconds, ailment for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, discount 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+
Competition Extra Work
C: Metcon (No Measure)
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011
Rest as needed
Conditioning
D: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
155/105 Power Cleans x 10 reps
155/105 Back Squat x 10 reps
Ring Dips x 10 reps
Competition Conditioning
E: Metcon (Time)
3 Rounds:
Run 400 Meters
6 Squat Cleans (225/155 lbs)
6 Bar Muscle-Ups