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: Rib Mobilization, Squat Dislocates, Single Leg Flexion
Strength & Skill
Pick either PP or PJ. Work at the movement you’re weak on. If you don’t know which one to work, ask a coach.
1.: Push Press ([7.5.3] 5-5-5-3-3)
2.: Push Jerk ([7.5.3] 5-5-5-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
09Feb2015
Max rounds in 3 minutes of:
3 x Snatch Pulls
3 x Hang Power Snatch
3 x Overhead Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Bar Weight:
Rx- M 115# / F 85#
Scaled- M 85# / F 55#