Week 3 day 5

Posted: September 21, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m row

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

Back Squat (6RM)

Work up to a heavy 6RM (No misses)

Back Squat (1 x AMRAP @ 80% of 6RM)

Back down set. 80% of todays 6RM. Go for as many reps as possible. Leave a rep in the tank!

Barbell Glute Bridges (3 x 8)

With a barbell perform glute bridges focusing on squeezing the glutes and extending the hips
Prescribed #135/95. Feel free to use more weight but do not sacrifice form

Metcon (Time)

3 x 400m sprints

rest 3 minutes

3 x 400 m sprints
:30 break between sets

3 minute break between the clusters

record best time. stay :15 between this time for remaining sets. RUN FAST!

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