CrossFit – Mon, Nov 28
Weightlifting
<p>For those that do not OHS do Back Squats not Front Squats.</p>
Overhead Squat (On the 2:30 x 6
)
)
<p>Set 1: 6 @ 70%</p><p>Set 2: 4 @ 70%</p><p>Set 3: 2 @ 75%</p><p>Set 4: 6 @ 70%</p><p>Set 5: 4 @ 75%</p><p>Set 6: 2 @ 80%</p><p>****off the Rack****</p>
Back Squat (On the 2:30 x 6)
<p>Same rep sets and % as the OHS</p>
Metcon (Time)
<p>For Time:</p><p>20 Power Cleans</p><p>20 Overhead Squats</p><p>ADV RX BARBELL (185/125)</p><p>RX BARBELL (155/105)</p><p> </p><p>BARBELL is NOT off the rack. For the OHS you can do a clean and jerk to get it overhead if needed.</p><p> </p><p>Goal is less than 8 minutes</p>
Metcon
<p>4 Rounds:</p><p>5 Strict Pull-ups</p><p>15 Push-ups</p><p> </p><p>extra work for quality reps no measure</p>
