07/08/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Strict Press
* Set 1 – 5 reps @ 60%
* Set 2 – 5 reps @ 70%
* Set 3 – 3 reps @ 80%
* Sets 4 – 3 reps @ 85-90%
* Set 5 – 10 reps @ 55-65%

Conditioning

C: Metcon (Weight)

Every two minutes, more about for 20 minutes (10 sets):

Hang (Full) Clean + (Full) Clean + Front Squat + Split Jerk

Build to heaviest set.

Extra Work

D: Strict Dips (30 Reps )

no kipping allowed