MON JANUARY 29, 2018 - CROSSFIT

Warm-up

Clean Complex
1. Feet and Grip
2. Power Position
20 Reverse Lunges
3. Clean Deadlift
10 Burpees
4. Clean Deadlift + Pull
10 Power clean drops
5. Power Clean

Strength

Power Clean 

2 Reps On the Minute x 8
Minutes 1-2 – 70%
Minutes 3-4 – 75%
Minutes 5-6 – 80%
Minutes 7-8 – 85%

Metcon

Metcon (Time)

21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Bar Burpees

Accessory Work/Extra Credit

Metcon (No Measure)

Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest

Cool Down/Mobility

2:00 Active Samson Stretch
2:00 Couch Stretch (R & L)

 

 

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