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.