01/20/14

Main – CrossFit

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)

A: Front Squat (6 reps @ 95%)

If you were unable to get through the 90% last week then stay at 90%. This is all to be done same as last week. Break up reps any way possible. Try to accomplish this in the least sets possible.

B: Power Clean (6×1)

Metcon

C: 01/20/14 (Time)

1, link 2, dosage 3,4,5,6,7,8,9,10

Unbroken Thrusters

Do 1 Thruster set bar down, Do 2 Thrusters set bar down, and so on and so on until you finish 10 Thrusters UNBROKEN

RX: 155/105 INT: 135/95 Scaled:105/65
ALL SETS MUST BE DONE UNBROKEN!!!!!!