Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

30 mins

Take 8 mins to warm up to 70% of PC 1RM

12 E2MOM

2 Hang PC + 2 FS

Then, 3×3 Clean Pulls

at 90,100,110 of Clean

Hang Power Clean (6x(2 Hang PC + 2 FS) @ 70% of 1RM PC)

Clean Pull (3, 3, 3 @ 90%, 100%, 110% of Clean )

Metcon

Metcon (Time)

Row 500m

40 Air Squats

30 KBS (1.5/1)

20 Head Cutters (1.5/1)

10 TTB

*If 2nd heat is needed, start at 3:00 min mark

*12 Min Time Cap

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s