Main – CrossFitCoach Led Warmup (No Measure)Front Squat (5×2 in 10:00)Metcon (Time)For time: 12:00 time cap 5 Ground to Overhead (205/135 lbs)(165/105) 10 Ground to Overhead (185/125 lbs)(135/95) 15 Ground to Overhead (155/105 lbs)(115/75) 20 Ground to...
Main – CrossFit1: Coach Led Warmup (No Measure)Emphasis on quads, hamstrings and lower back.2: Back Squat2: 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 @...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Seated Strict PressStrict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchEMO3M for 15 minutes (five sets) Unsupported Seated Strict Press x 5 reps (sit...
Main – CrossFit1: Coach Led Warmup (No Measure)Shoulder mobility1.1: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Front Squat2: Front Squat EMO2M 16 Min 3 Reps (8 Rounds for weight)EMO2M for 16 minutes (8 sets) Front squats 3 repsCheck your Jan 23 performance and shoot to use the at least the same weight3: Metcon (AMRAP...
