Announcements

Mondays session is time critical. In order to be squared away, have your 80%, 85% & 90% of 1RM’s for the following lifts:
-Shoulder Press
-Back Squat
-Deadlift

Main – CrossFit

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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: Hip Flexor, Pigeon, Rib Mobilization

Strength & Skill

Time & Weights are critical. The clock will start at 30 and count down. Each set will be given two minutes for stress load & recover. Percentages should be in the 80% or above range.

Although time is a stress, it’s not above form and full range of motion.

1: Shoulder Press (3-3-3-3-MR)

Set Minutes

1 0-2

2 2-4

3 4-6

4 6-8

5 8-10 – MR

2: Back Squat (3-3-3-3-MR)

Set Minutes

1 10-12

2 12-14

3 14-16

4 16-18

5 18-20 – MR

3: Deadlift (3-3-3-3-MR)

Set Minutes

1 20-22

2 22-24

3 24-26

4 26-28

5 28-30 – MR

Metcon

Metcon (Time)

09Mar2015

30-20-10 Reps for Time of:

-Explosive Push-Ups

-Jump Squats

250 Meter Sprint Between Rounds