FRI NOVEMBER 2, 2018 - CROSSFIT

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“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”  - Bruce Lee

Warm-up

3 Rounds:
5 Good Mornings
5 Elbow Rotations (each)
5 Back Squats with Elbows Forward
5 Burpees Over the Bar

Strength

Front Squat (4-4, 3-3, 2-2)

2 Sets of 4 @ 82%
2 Sets of 3 @ 87%
2 Sets of 2 @ 92%

Every 3:00
Week 5 of 5

Metcon

Metcon (AMRAP - Rounds and Reps)

"Tripled Up"
Ascending Ladder for 12:00:
3 Thrusters (95/65)
3 Toes to Bar
3 Deadlifts

6 Thrusters
6 Toes to Bar
6 Deadlifts

9-9-9, 12-12-12, 15-15-15….

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each leg)
1:00 Childs Pose
10 Cat/Cows
10 T-Spine Rotates (each side)

 

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