CrossFit Destin - CrossFit View Public Whiteboard: bit.ly/1tclSDm Warm-up Clean Warm Up (No Measure) 200m run then perform 3 rounds of: 5 deadlifts (bar only) 5 hang clean 5 front squat 5 full clean Metcon Metcon (AMRAP - Rounds) 1. EMOMx6 Odd: 3 Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning) Even: 40 Double unders 2. EMOMx6 Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM Even: 40 Double unders 3. EMOMx6 Odd: 1 Squat Clean at 90% of 1RM Even: 40 Double unders SCALE: 100 Singles for Double Unders 5 minute rest between wods to change weights. Weightlifting Front Squat (8 sets of 4 reps(same weight across))
Posted on: Wed, 19 Nov 2014 06:00:34 +0000