09/17/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (No Measure)

Four sets of:

Bulgarian Split Squats x 9 reps each leg @ 3011

Rest 45 seconds after the second leg.

Competition Extra Work

C: Metcon (AMRAP – Reps)

For max reps:

90 seconds of Muscle-Ups

Rest 60 seconds

60 seconds of Muscle-Ups

Rest 60 seconds

30 seconds of Muscle-Ups

Note reps achieved for each set.

Conditioning

D: Metcon (AMRAP – Reps)

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, help then 8 rounds of #2, cure then 8 rounds of #3. Note total reps of each

Extra Work

E: Metcon (No Measure)

Five sets of:

Weighted Chest-to-Bar Pull-Ups x 4 reps @ 21X0

Rest 90 seconds