09/17/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:
150m run
5 toes to rings
5 good mornings w/ barbell
5 jumping squats w/ barbell
5 Duck walks w/ barbell (overhead)

Weightlifting

Deadlift (65% 1×5)

Deadlift (75% 1×5)

Deadlift (85% 1×3)

Deadlift (90% 1×1)

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Metcon

Metcon (Time)

1000m Row
20 Power Snatches (65/95) Adv: (95/135)
20 Deadlifts (125/185) Adv: (185/275)
10 Power Snatches
10 Deadlifts
800m Run

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