Main – CrossFit
Warm-up
CrossFit PPG 2 leg day (No Measure)
Row 500m
10m inchwarm
10m toy soldiers
x2
10 pushups
10 situps
10 airsquats
hip mobility
Weightlifting
Front Squat (5, 3, 1, 1, 1)
Front Squat @ 20X1
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2-3 minutes between sets
Metcon
04/10/2014 (AMRAP – Rounds and Reps)
Complete as many reps as possible in 7 minutes of:
7 Handstand Push-Ups
7 Front Squats (95/65 lbs)
7 Toes to Bar