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Monday: March 6th, 2017

5
Mar

Monday: March 6th, 2017

Alpine CrossFit – CrossFit

Announcements

Great job to all athletes who completed CrossFit Open Workout 17.2! Don’t forget to submit your scores via the CrossFit Games Website by tonight at 6:00pm!

Warm-up

Warm-up (No Measure)

Row/AD x 3 Minutes

2-3 Rounds:

10 Samson Lunge

5 Inch-Worms

10 Hollow Bodies

5 Broad Jumps

10 Banded Good Mornings

Mobility:

Accumulate 2 Minute KB Squat Hold

Banded Lunge x 60-90s ea. Leg

Weightlifting

A: Back Squat E2MOM & Max Out! (5-5-3-2-2-1-1-1)

A.

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105% of previously tested 1-RM

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

30 Wall Ball Shots (20/14 lbs)

30 Pull-Ups

30 Kettlebell Swings (24/16 kg)

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