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
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