09/15/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Every 2 minutes and 30 seconds, seek for 20 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

Competition Extra Work

C: Metcon (No Measure)

For max reps/distance/time:

4 Minutes of Legless Rope Climbs (15?)
(if you don’t have legless, drugs perform climbs with legs)
Rest 2 minutes
3 Minutes to establish max distance Handstand Walk
Rest 2 minutes
2 Minutes to establish max effort L-Sit Hold

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins

6 Full Snatch 135/95
12 Box Jumps 24″/20″
18 Push Ups Strict

Competition Conditioning

E: Metcon (Time)

For time:

Row 2000 Meters
30 Burpees Over the Concept 2
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs)
30 Walking Lunges (185/125 lbs)