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3/17/14

17
Mar

3/17/14

Main – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

*Floor exercises to be done down and back

Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)

Weightlifting

A: Front Squat (3 x 5)

*First 3 reps w/ 3 sec pause in the bottom

B: Power Clean and Jerk (10 x 2 (70%) (TnG))

*rest 30 sec btwn sets

Conditioning

C: 3/17/14 (Time)

5 Rounds:
10x Front Squats (155/105) Rx+ (135/95) Rx (115/75) Sc
10x Lateral Burpees over bar

After Bash

D: Strict Toes-To-Bar (1 x 30)

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