12.31.2014

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; 3×1; @ 80%; E2:00)

B): Front Squat (75×3, 85×2, 95×1+; E2:00 )

C): Deadlift from blocks (Build to a Heavy 1RM; 12:00)

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Jump Squats 45#

Push ups

Accessory

Metcon (Weight)

Move SLOW, Think of keeping MAX Tension

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]

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