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09.10.2014

Main – CrossFit

Warm-up

3 Rds:
3 Chin Ups/Rows
5 Goblet Squats
10 T2B
200m Run

Weightlifting

A): Paused Front Squat (E2M; 1×2 @ 70%; 1×2 @ 80%; 3×2@ 90% )

SOLID :03 Pause

B): Weighted Chin Ups (5×3; add weight; Rest 1:30 )

Metcon

Mixed Modal Aerobic

Metcon (3 Rounds for reps)

3 Rounds:
AMRAP in 3:00
30 DU
15 Deadlifts @ 225/155#
Rest 1:30

Skill

• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag [Backwards] @ 90/45#

Clean from blocks [above knee] (3-3-3-3-3)

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