12/15/2014

Main – CROSSFIT

Fitness

Metcon (No Measure)

1) Power clean above knee + front squat: load by feel 7X3 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Wall Ball, 20/14

12 Box Jump, 24/20

9 Pull ups

rx+ CTB pull ups

Performance

Metcon (No Measure)

1) Power clean above knee + front squat: load by feel 7X3 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift: 80% x5x6 sets (percentage of estimated 1RM of quality Cean)

3) Split jerk with 2 pauses: 60-70% x2x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds, finding ceiling with eyes

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