TUE JANUARY 23, 2018 - CROSSFIT

Warm-up

3 Rounds
5 Good Mornings
5 Back Squats
5 Front rack stretch with bar in back rack
5 Front Squats
5 Burpees over the bar
-completed with empty barbell-

Strength

Pause Front Squat (Every 2:00 x 7 sets)

Build to a Heavy Single

Pause 2 Seconds in the Bottom of Squat.  No Bounce out of the Bottom
Doesn't need to be a PR, just build to a heavy single.
8 @30-50%
5 @60%
3@70%
1@80%
1@85%
1 @85+%
1 @90+%

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (135/95)
Sumo Deadlift High Pulls (135/95)

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (115/80)
Sumo Deadlift High Pulls (115/80)

Cool Down/Mobility

2:00 easy Airdyne/Row
30 second active spiderman lunge (each leg)
30 Second Cobra pose hold
1:00 Couch Stretch (each leg)

 

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