STRENGTH Back Squat 1 sets every 2 min: 0:00-2:00, 4 reps at 80-85% 2:00-4:00, 3 reps at 85-90% 4:00-6:00, 2 reps at 90-95% Front Squat 6:00-8:00, 3 reps at 80-85% 8:00-10:00, 2 reps at 85-90% 10:00-12:00, 2 reps at 85-90% METCON 12 min AMRAP 60 Wallballs (20/14#) 40 Power Clean (115/85#) 20 Burpee over barRead More
CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Hang Clean High-Hang Clean Clean Metcon Metcon (Time) 7 rounds for time 5 Cleans (135/95) 5 Push Press (135/95) 35 Double...Read More
STRENGTH Complete 1 set every 2 min. Weight by feel: Hip Clean+ Hang Clean+ Split Jerk METCON 15 min AMRAP 15 cal Row 10 Overhead Squats (95/65#) 5 HSPURead More