FRI MAY 10, 2019 - CROSSFIT

“Adversity causes some to break. For others, it breaks records.”

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Banded Lateral Steps
Band Pull-Aparts (Chest and Overhead)
Overhead Squats

Strength

Overhead Squat (Heavy Single)

With a 15:00 clock...
Build to a 1RM Overhead Squat
1 Set - 1 Pausing OHS + 1 OHS @ 40%
1 Set - 1 Pausing OHS + 1 OHS @ 45%
1 Set - 1 Pausing OHS + 1 OHS @ 50%
1 Set - 2 OHS (no pause) @ 55%
Then Singles to a Heavy 1RM for the Day

Metcon

Metcon (Time)

"Lucky 7's"
5 Rounds:
7 Bar Muscle-Ups
7 Clusters (155/105)Compare to 10-8-18
Time Cap: 20:00

Accessory Work

Handstand Walk Practice
10:00 of Practice

 

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