Main - CrossFit Performance Warm-up (No Measure) Barbell Mash Traps 3 minutes Floss Hammies/Hip - 30 reps each or Deep Hip Floss -whichever works best for you- Banded Monster & Crab Walks (Forward and Back, Side to Side) 2 x :50/:10 Dead Bug Straight Bridge 25 KB Swing test Weightlifting Back Squat (4-5 x 5 Pause + Acc add 2.5kg to last week) Back Squat (1 x ME @ 2.5kg heavier than last week) Front Squat into Back Squat (6 x 2/4 @ 70/80/85/90/70/70% of Front Squat 1RM) Complete Front Squats rack the bar and complete Back Squats Make all sets. Adjust % if required but should be good compared to previous loading weeks. Single Arm Dumbell Press (5 x 5 ea) Metcon Character Builder (Time) 3 Rounds for time of: 25 KB Swings 24/16kg 25 Burpees Rx+ 32/24kg 1 min Airbike Sprint (Calories)
Posted on: Mon, 17 Nov 2014 15:00:50 +0000
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