25
Apr
4/25/14
Main – CrossFit
Warm-up
Dynamic Flexibility (No Measure)
*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)
Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)
Strength
A: Front Squat (1 Rep Max)
B1: Thruster (3 x 10)
B2: Good Mornings (3 x 10)
Conditioning
C: Metcon (AMRAP – Reps)
7 Min AMRAP:
10x Clean & Jerk (165/115) Rx+, nurse (135/95) Rx, (95/65) Sc
8x Clean & Jerk (185/125) Rx+, (165/115) Rx, (135/95) Sc
6x Clean & Jerk (205/135) Rx+, (185/125) Rx, (165/115) Sc
4x Clean & Jerk (225/145) Rx+, (205/135) Rx, (185/125) Sc
Remaining time:
Max Clean & Jerk (245/155) Rx+, (225/145) Rx, (205/135) Sc
*if you cant go any heavier you will stop at your last weight completed and complete max reps at that weight until time is up!