12.17.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean and Jerk (Heavy Single; 3x[2+1]; @ 70%; E2:00)

B): Front Squat (65/75/85% x 3+; 1:30 rest)

C): Speed Deadlift (9×1; @ 70%; E:30)

Metcon

D): Metcon (Time)

5 Rounds:

3 Clusters 135/95#

10 Burpees

Accessory

Metcon (Time)

Run through quickly

3x

Ring Rows – 10

GHD Sit ups – 15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s