MON JULY 1, 2019 - CROSSFIT

β€œObstacles are the cost of greatness.” -Robin Sharma

Warm-up

400 M Run
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
PVC Front Rack Stretch and Pass Throughs
PVC Front Squat

Strength

Front Squat (5 x (1+1))

5 Sets:
1 Tempo Pausing Front Squat (53X1)
1 Front Squat
Every 2:00

Tempo: 5 second negative, 3 second pause in bottom. Aggressive stand. Reset at top (53X1)

Set #1 - 60% of 1RM Front Squat
Set #2 - 65%
Sets #3 - 70%
Sets: 4+5 - 75%

Metcon

Metcon (Time)

"Jack Daniels"
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

Accessory Work

Metcon (No Measure)

Body Armor
3 "Giant Sets":
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups OR Weighted Abmat Sit-Ups-Not For Time-
Rest no more than 2:00 between sets

 

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