Week 1 Day 5

Posted: September 7, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

3 rounds of 10 Barbell squats, 10 Back rack lunges, 10 Good mornings

Back Squat (1 x 8RM)

take about 3-4 sets to work up to a heavy 8RM for the day. (NO misses)

Back Squat (1 x AMRAP @80% of 8RM)

Perform a back down set at 80% of todays 8RM for an AMRAP (Not to failure)

Barbell Glute Bridges (3 x 15)

With a barbell perform glute bridges focusing on squeezing the glutes and extending the hips
Use a challeneging weight

Metcon (Time)

10 x 100m sprints
run your first set at a PR pace. Then stay within :5-:10 seconds of that time. Record first set time

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