2/19/14

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

A: Overhead Squat (4 x 4)

(Heavy)
*1st 2 reps with a 3 sec pause in bottom, medical next 2 reps no pause.

B: Increase Height Box Jumps (Rebounding) (8 x 3 triples)

Men: 24″, 30″, 30″ + 1 45# plate or higher
Women: 20″, 24″, 30″ or higher
jump on all 3 boxes 3 times through equals 1 rep

C: Good Mornings (5 x 5)

Metcon

D: 2/19/14 (Time)

3 Rounds:
15x Hang Power Clean (135/95)
15x Burpees