03/30/2015

Main – CROSSFIT

Foundational Strength #2 (No Measure)

5 Minutes AMRAP (light to moderate intensity):

5 goblet squats

6 supine ring rows/pull-ups

10 burpees

*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.

(No Measure)

8 minute skill workshop:

Turkish get-up

https://www.youtube.com/watch?v=SK-L2P56zjU

Fitness:

Accumulate 2 per arm starting with light KB (5 minutes to complete)

Performance:

EMOM x 5 minutes perform 1 TGU with each arm (53/35)

Metcon (AMRAP – Reps)

Fitness:

5×3 Deadlift

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Deadlift-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (AMRAP – Reps)

In 10 minutes:

Fitness:

800m Run or 1000m Row

50 Russian KBS

Max medball clean + medball push press

Performance:

800m Run

50 American KBS

Max medball clean + wallball shots with remaining time

*Score is the total number of reps you complete (Kettlebells + total medball complex)

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