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Friday, 2-10-2017

9
Feb

Friday, 2-10-2017

Alpine CrossFit – CrossFit

 

Warm-up

Warm-up (No Measure)

800m Jog

-High knees/butt kickers

-High skips/Side Lunges

-Knee hugs/Quad pulls

-PVC OH duck walk

2 min each leg Couch Stretch

Weightlifting

Back Squat

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 73-78%

*record your heaviest set of 2

Metcon

Metcon (Time)

Three rounds for time of:

10 Bar-Facing Burpees Over the Barbell

15 Thrusters 95/65 lbs

20 Pull-Ups

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