SAT MAY 05, 2018 - CROSSFIT

The shorter the shorts, the faster the runs... Science.

Warm-up

200 m Run
Feet, Clean Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Push Jerks

200 m Run
Feet, Snatch Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Snatch Balance
3 Power Snatch

200 m Run
3 Front Squats
3 Push Press
3 Thrusters

Metcon

Metcon (3 Rounds for reps)

"Adderall”
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining.

Rest 10:00 – 13:00

13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining.

Rest 20:00 – 23:00

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

Weights should be so athletes can complete 15+ repetitions when fresh for the Clean & Jerks and Snatches, and 20+ repetitions when fresh on the Thrusters. When in doubt, lighter is better.

If best mile is over 8 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell. If not running today, complete the following row:
1600 Meter Row – 800 Meter Row – 400 Meter Row

 

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