WED FEBRUARY 27, 2019 - CROSSFIT

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“There is but one degree of commitment; total.” - Arnie Sherr

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Banded Good Mornings
Air Squats

Strength

Back Squat (5 x 2 (Tempo))

Tempo Back Squat
5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom.
Set #1 - 63%
Set #2 - 65%
Set #3 - 67%
Set #4 - 69%
Set #5 - 71-74%, based on feel.
Every 2:30

Metcon

Metcon (AMRAP - Rounds and Reps)

"Soul Cycle"
"Soul Cycle" Part #1
AMRAP 4:
9 Barbell-Facing Burpees
15 Power Cleans (155/105)
21/18 Calorie RowRest 4:00

Metcon (AMRAP - Rounds and Reps)

"Soul Cycle" Part #2
AMRAP 4:
9 Barbell-Facing Burpees
15 Power Cleans (135/95)
21/18 Calorie RowRest 4:00

Metcon (AMRAP - Rounds and Reps)

"Soul Cycle" Part #3
AMRAP 4:00
9 Barbell-Facing Burpees
15 Power Cleans (115/80)
21/18 Calorie Row

Cool Down/Mobility

1:00 Lying Front Rack Stretch
1:00 Seated Pike Stretch
1:00 Saddle or 1:00 Quad Stretch (each)
1:00 IT Band Stretch (each)
1:00 Behind the neck tricep stretch (each)

 

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