07/18/2016

Bitterroot CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

10 KB front squats w/ pause

10 OHWL w/ bumper plate, each leg

30 sec. hang from PU bar

30 sec HSH

10 med ball cleans

25 wall balls

Weightlifting

Front Squat (3-3-3-3-3 )

Strive to maintain 80% or above throughout the entire 5 sets of 3.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

205-lb./135-lb.* snatch, 1 reps

205-lb./135-lb.* clean and jerks, 3 reps

Scale 1:

Complete as many rounds as possible in 7 minutes of:

95-lb./65-lb.* snatch, 1 reps

95-lb./65-lb.* clean and jerks, 3 reps

Scale 2:

Complete as many rounds as possible in 7 minutes of:

155-lb./105-lb.* snatch, 1 reps

155-lb./105-lb.* clean and jerks, 3 reps

Metcon