8
Jan
09JAN18
CrossFit Reality – CrossFit
Athlete: Windy T.
Warm-up
Warm-up (No Measure)
5 MIN Group Mobility: Lower Lumbar
10MIN Group Warm to Include Jerk Drills
Weightlifting
Push Jerk (EMOM5 x 7)
10min to establish daily 1RM Push Jerk(may differ from last week), then same weight as last week EMOM5 7 Reps
Metcon
Metcon (Time)
Workout:
185lb/145lb
From the Rack:
1 Front Squat 2 HSPU
2 Front Squats 4 HSPU
3 Front Squats 6 HSPU
4 Front Squats 8 HSPU
5 Front Squats 10 HSPU
4 Front Squats 8 HSPU
3 Front Squats 6 HSPU
2 Front Squats 4 HSPU
1 Front Squat 2 HSPU
12MIN CAP, the goal here is intensity, 2-1 regular push ups to scale HSPU.