| a) WARM UP:
3 Rounds:
- 3 Scap Pull ups + 3 Jumping Pull ups
- 6 Cossack squats
- 9 dowel overhead squats
- 12 Sit Ups
Then grab a bar and start warming up for some back squats. |
| b) STRENGTH:
EMOM Squat work – %ages based on your front squat max
- Minutes 1:00-7:00 “On the Minute” – 2 Pausing Back Squats @ 55% of 1RM Front Squat
- Minutes 7:00-10:00 – Rest
- Minute 10:00 – 8 Front Squats @ 53% of 1RM Front Squat
- Minute 13:00 – 8 Front Squats @ 55%
- Minute 16:00 – 8 Front Squats @ 57%
* the pause is 1 second at the bottom to prevent a bounce |
| c) WOD:
3 Rounds:
- 12 Power Cleans (135/95)
- 12 C2B Pull-Ups
- 12 Push Jerks (135/95)
- 12 T2B
|
| d) ACCESSORY WORK:
Not For Time:
30-20-10
- GHD Sit-Ups
- Back Extensions
|
e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Roll quads/hips
|
CrossFit and Personal Training 