CrossFit – Fri, Aug 18
Warm up – Friday
Hip Halo Warm Up
-into-
3 Sets:
10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats
-into-
3 Sets:
10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats
Back Squat (Back Squat:
– Heavy 3 rep (10-12 minutes)
– Heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon -Friday (Time)
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)(40/30 KG)
40 Toes to Bar
10 Hang Power Cleans (115/80)(50/35 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)(60/40 KG)
20 Toes to Bar
10 Hang Power Cleans (155/105)(70/45 KG)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)(80/50 KG)
10 Hang Power Cleans (95/65)(40/30 KG)
40 Toes to Bar
10 Hang Power Cleans (115/80)(50/35 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)(60/40 KG)
20 Toes to Bar
10 Hang Power Cleans (155/105)(70/45 KG)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)(80/50 KG)
Time Cap: 18mins