Main – CrossFit
1: Coach Led Warmup (No Measure)
Emphasis on quads, hamstrings and lower back.
2: Back Squat
2: Back Squat EMO2M for 14 min (7 Rounds for weight)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
3: CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
As a get ready for the CrossFit Open 2015, we’ll be visiting some previous Open workouts once a week until the 2015 Games begin!