09/12/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Every 2 minutes, price for 12 minutes (6 sets):

Front Squat

*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

Competition Extra Work

C: Metcon (Weight)

Every 2 minutes, for 24 minutes (12 sets):

Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

Conditioning

D: Metcon (Time)

For Time:

50 – 30 – 20

Box Jumps 24″/20″
SDLHP 95/65

Competition Extra Work

E: The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

Extra Work

F: ABS Pikes (Sliders) (50 Reps )