TUE OCTOBER 9, 2018 - CROSSFIT

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I am not a product of my circumstances. I am a product of my decisions. — Stephen Covey

Warm-up

Clean Complex Warm-Up
15 Air Squats
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
10 Spiderman to Down Dog
5 Power Cleans + Ride to Squat
5 Squat Cleans
10 Burpees over the bar

Strength

Squat Clean (3-3-3, 2-2-2, 1-1-1, 1-1-1)

Squat Clean
On the Minute x 15:
Minutes 1+2+3 - 3 Squat Cleans (62%-65%-68%)
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans (72%-75%-78%)
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean (82%-84%-86%)
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean (82%-84%-86%)

Week 2 of 5. 2% Increase from week 1.

Metcon

Metcon (Time)

"Under Fire"
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24"/20")Time Cap: 20:00

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each side)
1:00 IT Band stretch (each side)
1:00 Lat Stretch on the rig
1:00 Bottom of Squat Hold

 

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