Main – CrossFit
Warm-up
Warm Up #2 (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretch: Elevated Pigeon, Super Rack, Dislocates, Anchored T-Spine
Strength & Skill
Bear Complex (5-5-3-3-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*First two rounds use light weight. Focus on flow and technique of safe transitions.
**Increase weights to a solid 1 RM.
***Squats cleans and thruster transitions are allowed.
Metcon
Metcon (AMRAP – Reps)
08Sept2014
0:00 – 3:00
2 Rounds of:
10 x Overhead Squats, 95# / 65#
10 x Box Jumps
3:00 – 6:00
2 Rounds of:
12 x Overhead Squats, 95# / 65#
12 x Box Jumps
6:00 – 9:00
2 Rounds of:
14 x Overhead Squats, 95# / 65#
14 x Box Jumps
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.