2/18/14

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%) (R: 30sec))

REST 1 MIN

A2: Push Jerk (3 x 7.7.7 (R: 10sec))

1st set (95/65), hospital 2nd set (115/75), viagra approved 3rd set (135/95)

REST 1 MIN

A3: Chest-To-Bar Pull-ups (3 x 5.5 (R: 10 sec) + 50 Double Unders)

REST 1 MIN

A4: Chest-To-Bar Pull-ups (3 x 5.5 (R: 10sec) + 50 Double Unders)

REST 3 MIN

Metcon

B: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″