Main – CrossFit
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: Squat Dislocates, Rib Mobilization, Interior/Exterior Mobilization
Strength & Skill
The Balance Complex
*Skill, Speed & Strength are the objectives……take your time.
3 Rds of 3 reps for each movement. Try increasing weight, but don’t compromise technique.
-Sotts Press
-Overhead Squat
-Pressing Snatch Balance
-Snatch Balance
-Heaving Snatch Balance
Metcon
Metcon (Time)
02Sept2014
Death By Front Squats:
Male 95# / Female 65#
Athlete increases one rep for every minute that passes on the clock. As long as the athlete can keep the reps inside the minute, they move on.
0:00 to 1:00 = one rep
1:00 to 2:00 = two reps
2:00 to 3:00 = three reps
3:00 to 4:00 = four reps
so on.
so on.