2/17/14

Main – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

*Floor exercises to be done down and back

Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)

Weightlifting

A: Front Squat (1 (90%), find 2 (90%), here 3 (90%), 2 (90%), 1 (90%))

Same as last week. If you successfully made it through add 5-10 lbs. this week.

B: Power Snatch (TNG 3 reps every 30 sec. for 4 min)

Use challenging weight but something you can maintain TNG (touch and go) with.

Metcon

C: 2/17/14 (Time)

Sets 1,3,5:
5x OHS (135/95)
10x GHD Sit-ups

Sets 2,4,6:
10x KB Swings (70/55)
10x HSPU