Main - CrossFit Dynamic Warm Up 5-7 Minutes Movement Prep: 3 Rounds Not For Time: 10 KBell Squats 6-12 Back Extensions Banded Wrists and Elbows Weightlifting L3: Front Squat (5 Sets of 2 Reps @85-90%) L3: Front Squat ( Decrease the Load by 3-5%) L2: Front Squat 1x5 @70%, 1x5 @75%, 1x4 @80%, 1x4 @85%, 1x3 @90%, 1x5 @75% L1: Front Squat 3 Rounds 6-8 Front Squats (Men 65-115#, Women 35-75#) Rest 1 Minute 10 (5 each side) Farmer Carry Lunges w/DBell or KBell (Heavy as possible) Rest 30 Seconds 20-25 Anchored Sit Ups Rest 30 Seconds WOD L2 & L1 Metcon (Time) 5 Rounds For Time (15 Minute Cap) Run 200 M 30 Double Unders or 30 Singles for L1 15 KBell Swings (L2: American L1: Hybrid) WOD L3 Metcon (Time) 5 Rounds For Time Run 200 M 40 Double Under 10 Alternating KBell Snatch (Unbroken 55/35) Cashout Coaches Cool Down and Mobility
Posted on: Mon, 12 May 2014 03:26:04 +0000
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