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4/25/14

25
Apr

4/25/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)

Strength

A: Front Squat (1 Rep Max)

B1: Thruster (3 x 10)

B2: Good Mornings (3 x 10)

Conditioning

C: Metcon (AMRAP – Reps)

7 Min AMRAP:
10x Clean & Jerk (165/115) Rx+, nurse (135/95) Rx, (95/65) Sc
8x Clean & Jerk (185/125) Rx+, (165/115) Rx, (135/95) Sc
6x Clean & Jerk (205/135) Rx+, (185/125) Rx, (165/115) Sc
4x Clean & Jerk (225/145) Rx+, (205/135) Rx, (185/125) Sc
Remaining time:
Max Clean & Jerk (245/155) Rx+, (225/145) Rx, (205/135) Sc
*if you cant go any heavier you will stop at your last weight completed and complete max reps at that weight until time is up!

After Bash

D: Sorenson Hold (3 x 60 sec)

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