21
Jul
07/21/14
Main – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Strength
B: Metcon (Weight)
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Competition Extra Work
C: Metcon (Weight)
Every two minutes, more about for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.
Conditioning
D: Metcon (Time)
Five rounds for time of:
5 Power Cleans (185/135 lbs)
10 Front-Racked Reverse Lunges (185/135 lbs)
15 Burpees Over the Barbell