Sept. 8, 2014

Main – CrossFit

Monday Front Squat Max 70%x5 80%x3 90%x1 95%x1 100+%x1

Front Squat (see below-end of cycle day)

You do not have to test a max today- you can just work up to a solid heavy rep.

70%x5 80%x3 90%x1 95%x1 100+%x1

Clean and Jerk (go light and just work the movement)

When you see Clean and Jerk it means a full clean -not a power clean. Starting next Monday we will start a new cycle where we will have full clean and jerks and snatches on Monday and power snatches and power clean and jerks on Thurs.

Metcon (No Measure)

p bar l-sits cummulate 60-90 seconds total. If you are good at these then do 3 me sets and write max sets in below metcon notes

Metcon (Time)

every min on the min (alternate mins)

20 Mins

Even min. 6 Power Snatch (95/65)

Odd min. 10 Box Jumps (24/20)

try and go for 20 mins but if you are unable to complete work in the 1 min frame then mark time you ended or lower rep scheme and modify it.

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