8-4-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

x3 w/ empty barbell

8 DL

8 Front Squats

8 Good mornings

8 Step back lunges

8 Hang Muscle Cleans

Mobility

Pigeon Pose on Box + Squat test/retest

1:00 ea. side

*Test air squat after mobilizing each side

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)

-60-70% of 1RM (5% more than last week)

-Start set every 60s.

Power Clean (3-3-3)

80% of 1RM (5% more than last week)

Start set every 90s.

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps 24/20

2 Squat Cleans 135/95

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

-continue adding 2 more reps each round

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