8-14-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

Row 500 M

-then-

x3

10 each X-Band Walk

10 Banded Goodmonring

10 each Terminal Knee Extensions

Mobility

Banded Hip Complex Stretch

Weightlifting Skill

10 Min Practice on Zercher Squat

Weightlifting Strength

Zercher Squat (1 RM)

beg. Front Squat 5×5

Metcon

Metcon (AMRAP – Reps)

Ascending Reps in 9:00 of:

1 Power Clean 135/95

1 Hang Squat Cleans

1 Thruster

2 Power Clean

2 Hang Squat Cleans

2 Thrusters

3 Power Cleans

3 Hang Squat Clean

3 Thrusters

*continue adding one rep to each round
beg.

9 Deadlifts 135/95

9 Goblet Squats 35/26

9 Squat Thrusts

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