7-21-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

x2 start w/empty barbell-add weight on second set

10 RDLs

8 Front Squats

6 Bar Facing Burpees

4 Power Cleans

Mobility

x2

-Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.

-Cook Squats x 5 reps. Rest 10s.

-X-Band Walk x 20s each direction

Weightlifting Strength

Front Sqaut Box Squat (5-5-5-5-5)

*sit back on box at or slightly below parallel
-DE- work speed from bottom (not touch and go reps)

-50-60% of 1RM

-Start set every 60s.

Power Clean (3-3-3-3-3)

70% of 1RM

Start set every 90s.

Metcon

Metcon (AMRAP – Reps)

4 Min AMRAP

21 Deadlifts 135/95

21 Bar Facing Burpees

Remaining time: Max Thrusters 135/95
-Score is total reps on Thrusters

-Rest 3 Min before starting second metcon

Metcon (Time)

FT

21 Deadlifts 135/95

21 Bar Facing Burpees

21 S 2 0H 135/95

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