WED MAY 29, 2019 - CROSSFIT

“It’s Not Whether You Get Knocked Down, It’s Whether You Get Up.” -Vince Lombardi

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
PVC Front Rack Stretch
PVC Front Squats

Strength

Front Squat (5 x 2 (3 Second Pause in the Bottom))

Pause Front Squat
5 Sets of 2 Pausing Front Squats
3 second pause in the bottom of each rep.
Every 1:30

Set #1 - 50% of 1RM Front Squat
Set #2 - 60%
Sets #3+4+5 - Build to a heavy double for the day.
(Don’t go heavy if your legs are still sore. Rather, focus on solid movement through the entire range of motion each rep)

Strength

Hang Clean (3 x 2, 7 x 1)

Hang Squat Clean
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:
1 Hang Squat Clean, building to a heavy

Metcon

Metcon (Time)

"Dirt Nap"
3 Rounds:
15 Hang Power Cleans (115/85)
15 Lateral Barbell BurpeesTime Cap: 10:00

 

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