09/10/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Coaches Choice Dynamic Warm Up

Weightlifting

Push Jerk (4 x 3 )

Add 5-10# from Last Week

Deadlift (4 x 3 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

2:00 AMRAP @ 60%
6 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
2 Push Press (115/75)
Rest 2:00
Repeat @ 70%
Rest 2:00
Repeat @ 85%
Rest 2:00
Repeat @ 98%

RX+
(155/115)

Mobility

:90 Lax Ball Calf Smash
Both Legs

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