Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (8 Rounds for reps)
2a) 4x AMRAP Ring Pushups, Tempo 33×1
2b) 4x AMRAP Shoulder Press (with dumb bells) moderate weight (do not decrease weight to get more reps)
Log the score of each round (2a & 2b). So, if you get 10 pushups, and 8 presses, the first time around, log 10 then 8. Continue logging in this order for the other three rounds.
Make note of your weight in the comments, please.
Strength
Do the following sets every 90 seconds.
3.1: High Bar Back Squat (1×10 @ 50%)
3.2: High Bar Back Squat (1×8 @ 60%)
3.3: High Bar Back Squat (1×6 @ 70%)
3.4: High Bar Back Squat (1×4 @ 80%)
3.5: High Bar Back Squat (1×2 @ 90%)
3.6: High Bar Back Squat (1×5@ 70%)
3.7: High Bar Back Squat (1×3 @ 80%)
3.8: High Bar Back Squat (1×2 @ 90%)
3.9: High Bar Back Squat (1×1 @ 95%)
Conditioning
4: Metcon (Time)
Part 1:
3 Rounds for time:
10 Hang Power Clean (115/75)
50 ft HS Walk
:30 hollow hold
Then, with no rest
Part 2:
3 rounds for time:
20 Cal Row
50 DU
10 Ring Dips
Notes: Power cleans should be easy and fast. Choose a weight that you could do 10 unbroken (in the middle of a workout) and for three rounds. If you have to drop the bar to rest in any of the rounds, your weight is too heavy. If your form goes to crap in any of the rounds, your weight is too heavy.
Sub for HS Walk is 30 shoulder taps.
Sub for double unders is 100 singles.
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