FRI OCTOBER 12, 2018 - CROSSFIT

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“Some people dream of success… while others wake up and work hard for it.” - Mark Zuckerberg

Warm-up

3 Rounds
5 Good Mornings
5 Elbow Rotations (each arm)
5 Back Squats with Elbows Forward
5 Burpees over bar

Strength

Front Squat (4-4, 3-3, 2-2)

2 Sets of 4 @ 73%
2 Sets of 3 @ 78%
2 Sets of 2 @ 83%

Every 2:30
Week 2 of a 5-week progression, adding 3% to each lift.

Metcon

Metcon (Time)

"Overtime"
200 Meter Run, 21 Power Snatches (95/65)
200 Meter Run, 21 OHS
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 OHS
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 OHSTime Cap: 18:00

Cool Down/Mobility

1:00 IT Band Stretch (each leg)
1:00 Bottom of the squat hold
1:00 Saddle Stretch (quads)
1:00 Lying Front Rack Stretch

 

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