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Monday 6/12/2017

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row or 4oo m run

Mobility:

CS/stretch

B warmup:

3 rounds of

10 ring rows

10 ball slams

10 pushups

10 slam ball situps, pullover style.

Workout warmup:

We'll take 15 minutes to find a one rep max for Bench Press

Suggested rep scheme:

1×10@33%
1×8@50%
1×5@70%
1×3@80%
1×1@90%,1×1@95%,1×1@100+% ...

Workout:

10 rounds for time of:
5 squat cleans 135/95
150 meter run

O lift:

Back squat

5x5 85%

Skill:

Max set of Ring or Bar MU's on the minute for 10 minute. Try and keep the same rep count for each

Earlier Event: June 8
Friday 6/9/2017
Later Event: June 9
Saturday 6/10/2017