2/11/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run

Weightlifting

A1: Bench Press (3 x 1.1.1 (85-90%))

*rest 30 seconds between singles

A2: Bent Over Row (3 x 6)

A3: Muscle-ups (3 x 5)

*goal is unbroken, symptoms if you can add weight then add weight

* scale by doing 5 C2B pull-ups or 5 Pull-ups/5 ring dips

A4: Toes-To-Bar (3 x Max Reps)

*REST 2 MIN after T2B before starting next set of Bench Press

Metcon

B: EMOM 12 min (2/11/14) (Time)

1 Jerk (85-90% any style)

THEN…

Run 1 mile