WED MAY 02, 2018 - CROSSFIT

Warm-up

3 Rounds:
200 m Run
20 Air Squats
10 KB Snatch (each arm)

Strength

Back Squat (10-8-6-4-2)

10 Reps at 70%
8 Reps at 73%
6 Reps at 77%
4 Reps at 81%
2 Reps at 86%
-Rest 2:30 seconds between sets-

Metcon

A: Metcon (2 Rounds for reps)

EMOM x10 (5 Rounds)
Min 1: 50 Double Unders
Min 2: Max Strict Handstand Push-Ups

We will be repeating the same benchmark next week. Modify DU to a number you can achieve in 50 seconds or less.

Rest 3:00

B: Metcon (AMRAP - Reps)

EMOM x10 (5 Rounds)
Min 1: 15/12 Calorie Row
Min 2: 30 Seconds Max Med Ball Squat Cleans (20/14)

Cool Down/Mobility

Couch Stretch: 1:00 each leg
Bottom of the Squat KB Hold: 1:00 (Drive knees out and keep heels on the ground)

 

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