5/11/15

MONDAY

Strength: Front Squats

  • 2 x 3 "Devil Front Squats"
    • A Devil Front Squat = 1 quarter squat + 1 half squat + 1 parallel squat + 1 full front squat
  • 3 x 3 Front Squats
    • Build over the three sets
    • Go heavier than last week

MetCon: PARTNER - CrossFit Games 2015 Regional Event 3 - For time (20 Minute Timecap):

  • 1 Mile Run (Partners rotate running 1 lap at a time)
  • 50 Overhead Squats (95/65)
  • 100 Sit-ups
  • 150 Double Unders
  • 50 Sumo Deadlift High Pulls
  • 100 Box Jump-Overs (NOT JUMPING ALL THE WAY OVER THE BOX - Jumping onto box, off the other side, and back and forth - do not have to have full stand on box)
  • **Partners can split reps on Overhead Squat, sit-ups, double unders, sumo deadlift high pulls, and box jump-overs in any way desired

Post-Workout: Recover - Foam roll/Stretch/Mobility