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09/10/14

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

Extra Work

F: Banded Good Mornings (3 x 25 rep )

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