Spill Over

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

4 Spiderman and Reach, each leg

8 GHD Sit-Ups

12 Calorie Row

40 Double-Unders

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: SQUAT BUILDER V6 (70% of 1RM Front Squat)

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 4 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 8 Back Squats @ 70% of 1RM Front Squat
Building upon our last stamina squatting session, we are holding the loading, but increasing the repetitions one last time to 4/8.

C: Warm-up (No Measure)

Performance – 3 Rounds

1:00 Max Cal Row

1:00 Max Power Cleans (135,95)

1:00 Max Barbell Facing Burpees

1:00 Rest

C2: Metcon (No Measure)

Fitness

Performance – 3 Rounds

1:00 Max Cal Row

1:00 Max Power Cleans (95,65)

1:00 Max Barbell Facing Burpees

1:00 Rest

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s