Friday - CrossFit

06/03/2016

Coach's Warm Up/Mobility

Front Squat (3x2, 2x2, 1x2)

This rep scheme is to guide you to a 2RM Front Squat for the day.

Warm up for 3 sets.  Get a little heavier for 2 sets.  Find your 2RM

Think about the tempo squats during your squat.  Trust the technique.

Push Press (10 x 3 @ 85%)

Last week of this cycle.  Your previous weights should be in the computer.

Again, maximum 60 seconds of rest.

Not an EMOM.

Metcon (Time)

3 Rounds:
210m Run
15 Hang Power Cleans 95/65
9 Thrusters 95/65

OR

3 Rounds:
21 Cal Airdyne
15 Hang Power Cleans 95/65
9 Thrusters 95/65

10 Minute Cap

Run a bit passed the 200m mark.  Ill mark it with a cone.

Is it possible in under 10 minutes? Yes

Scale appropriately.

Dan Shrum