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Monday: March 13th, 2017

12
Mar

Monday: March 13th, 2017

Alpine CrossFit – CrossFit

Announcements

Happy Monday Athletes! Don’t forget to submit your Open WOD 17.3 scores before 6:00pm Tonight! We will verify scores by tomorrow evening. You are all going so strong 3 weeks into the Open! Great Work so far!

Warm-up

Warm-up (No Measure)

AD/Row x 3 Minutes

PVC Warm-Up (15-20 Repetitions Each)

Pass-Throughs

Around the Worlds

Sampson Lunge

Leg Swings

Overhead Squat

Mobility:

Banded Lunge x 60s ea. Leg

Banded Good Morning x 15

Strength (not for time)

Back Squat Max Effort at 80% (6-4-2-2-1-ME)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

Metcon (Time)

Five rounds for time of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

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