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Tuesday, 2-28-2017

27
Feb

Tuesday, 2-28-2017

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM Jump Rope

:45 seconds single unders

:45 seconds Running in place

:45 seconds side to side

:45 seconds slalom switch

:45 seconds DU

Walking Sampson

Side Lunges

Reverse Banded Lunge stretch :60-90 seconds

KB Goblet squat hold 2 Minutes

Weightlifting

Back Squat (5-5-3-2-2-1-2-1)

Every two minutes, for 16 minutes (8 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%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

*Record heaviest weight used today for the 1@95%

Metcon

Metcon (Time)

Three rounds for time of:

100 Double-Unders

10 Hang Squat Cleans (155/105 lbs)

10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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