12/10/2014

Main – CROSSFIT

Fitness

Metcon (No Measure)

1) 5X max reps Strict pull ups (may scale to band assisted) sets should be over (8+ for Bodyweight) (12+ for banded)

Rest @ :90

Only record your first round.

rx-no assistance

Pull-ups

Metcon (Time)

21-15-9

Front squats @ 50%

OTB burpees

Performance

Metcon (No Measure)

1) Hip power snatch + OHS: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

2) Todays Met-con

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from Monday, #4

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.