JBLM CrossFit

MONDAY, 15 August 2016

Warmup

Run 400M
Coaches choice of dynamic warmup (line drills)

Strength/Skill

BEGINNER STRENGTH

1) High Bar Back Squat:  3 x 5

2) Press:  3 x 5

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH

1) High Bar Back Squat:  3 x 5 @ 77.5% HBBS 1RM

2) Press:  3 x 5 @ 77.5% Press 1RM

- Rest 1 minute between all sets.

WOD

10 minute ascending round AMRAP:

3 Hang Clean to Thrusters, 135/95#

3 Burpee Box Jump, 24/20”

3 Strict Pull Ups

6 Hang Clean to Thrusters, 135/95#

6 Burpee Box Jump, 24/20”

6 Strict Pull Ups

9 Hang Clean to Thrusters, 135/95#

9 Burpee Box Jump, 24/20”

9 Strict Pull Ups

12 reps…

• Continue along the rep scheme until time runs out.  Post rounds to whiteboard / comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

CORE / SKILL (alternating sets; if added to Main Session, perform last)

1a) Unbroken Toes-to-Bar:  3 x Max Effort – rest 60 sec.

1b) Freestanding Handstand Holds:  3 x 60 sec. – rest 60 sec.

1c) Reverse Hypers:  3 x 10 – very heavy, rest 60 sec.

Post loads and times to comments