6-26-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

Power Clean Drills w/empty barbell

Front Squat x5

Dip-Shrug x5

Hang Muscle Clean x5

Hang Power Clean x5

Squat Clean x 5

-then-

10 Back Squat w. bar

10 Goodmornings

Mobility

Banded hip complex stretch

Weightlifting Strength

Back Squat (3-2-1 wave)

3-2-1 x2

*Rest 2 min between sets

*Start @ 50% 1 RM

*Second wave should be heavier than first

*Last set is an AMRAP

Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

400 M Run

-then-

Max Squat Cleans 155/105
* repeat x2

*rest 4 min between rounds

* each round is max effort

* score is total reps from round #2

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