4/21/14

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 5-3-1 (80%-85%-90%))

*do 5 reps @ 80%, drugs then rack and immediately do 3 reps @ 85%, buy then rack and immediately do 1 rep @ 90%. That is your first set then next person goes!

B: Pistols (6 x 10 (as fast as possible))

*30 sec rest between sets, but you must complete 5-7 dips within the 30 sec.

Conditioning

C: Metcon (Time)

30x Power Cleans (135/95)
60x Wall Balls (20/14)
20x Shoulder-2-OH (135/95)
40x Wall Balls (20/14)
10x Thrusters (135/95)
20x Wall Balls (20/14)