09/16/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Every 90 seconds, pharm for 15 minutes (10 sets):

Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Competition Extra Work

C: Metcon (Weight)

Six sets of:

Strict Shoulder Press x 3 reps

Rest as needed

Conditioning

D: Metcon (Time)

For Time:

50 Double Unders (150 Singles)
400M Run
30 Sumo Dead Lift 185/115
20 Knees 2 Elbow
10 Power Clean and Jerk 185/115
20 Knees 2 E;bow
30 Sumo Deadlift 185/115
400M Run
50 Double Unders (150 Singles)

Everyone does this wod, and the Extra work!

Extra Work

E: Metcon (No Measure)

Three sets of:

Glute-Ham Raises x 6-8 reps @ 2011