Week 7 Day 4

Posted: February 15, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2x Through

25 Dubs

10 Empty Barbell Jerk Grip Overhead Squat

10 Russian KBS (moderate weight)

6 Turkish Get Ups (3/ea)

Bench Press (5@75% 3@85% 1+@95% OF YOUR TRAINING MAX)

Bent Over Row (4×12)

either go up slightly in weight, or control the eccentric for a one thousand one, one thousand two, one thousand three

Metcon (AMRAP – Reps)

7 Minute Amrap

7 Hang Power Clean 95/75

7 S2OH 95/75

7 Bar Facing Burpee

Rest for 5 minutes

7 Minute Amrap

7 Hang Power Clean 95/75

7 S2OH 95/75

7 Bar Facing Burpee
Here you are doing Two 7 minute amraps… The goal is to pace, work really hard and get the same score the 2nd 7 minutes as you did the first 7 minutes

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