07/24/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Strict Press

* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%

Gymnastics

C: Metcon (4 Rounds for reps)

4X5 Tempo Strict Toe 2 Bar

(3 counts on descent of legs) – rest 90 sec.

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Mins

10 Back Squat 135/95
10 KB Swings 53/35

Rest 3 Mins

AMRAP in 6 Mins

10 SDLHP 95/65
10 Strict Push Ups