Announcements Happy Birthday to Joe Lewis! Have a great day buddy! Your sled is waiting for you ;) CrossFit Goat - CrossFit Warm-up Skill work (Snatch 7/10) - Sotts Press x 25 Warm Up Template (No Measure) - 3 mins cardio - 3 mins mobility - Dynamic Warm up - Skill work Speed Tall Clean (3x3) From a standing position with the feet plantar flexed and the shoulders shrugged, drop down into the bottom of a front squat Strength Back Squat (1x5 @ 75%, 1x3 @ 85%, 1x1+ @ 95%) Conditioning Metcon (AMRAP - Rounds and Reps) AMRAP in 15 mins: - 10m Broad jumps - 20 Back rack lunges @ 95/65# - 50 Burpees - 20 Front rack lunges @ 95/65# - 30 Box jumps @ 20/16 - 20 Overhead lunges @ 95/65 RX + = AMRAP in 15 mins: - 10m Broad jumps - 20 Back rack lunges @ 135/95# - 50 Burpees - 20 Front rack lunges @ 135/95# - 30 Box jumps @ 24/20 - 20 Overhead lunges @ 135/95# Cool Down - 200m walk - Stretch and mobilize hips, shoulders 2 mins
Posted on: Tue, 18 Nov 2014 01:00:26 +0000
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