Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Oly Wall Sit, Single Leg Flexion, Rib Mobilization
Strength & Skill
Review:
-Clean & Jerk
-Squat Clean
-Deadlift
**Use this time to review and create a POA for the weight progression on the 3 part Metcon.
Metcon
Metcon (15 Rounds for weight)
02Dec2014
5 Rds of:
1 minute – Clean & Jerk
1 minute – Rest
5 Rds of:
1 minute – Squat Clean
1 minute – Rest
5 Rds of:
1 minute – Deadlift
1 minute – Rest
**Increase weight to hard but doable.
**2-3 reps per round is acceptable.