8/3/15

MONDAY

CrossFit Games Week at 501!

Strength: 12 Minute EMOM

  • Even Minutes, starting at 0:00: Pause Back Squat 65% x 3 reps (Pause 3 Seconds at the bottom)
  • Odd Minutes, starting at 1:00: 6-8 Strict Toes-to-Bar (Sub Hanging Knee Raises as needed)

MetCon: CrossFit Games Individual Event 5 "Heavy DT" - (Scale to "DT" or lighter as needed)

  • 5 Rounds for time of:
    • 12 Deadlifts (205/145)
    • 9 Hang Power Cleans
    • 6 Push Jerks
  • Scaled: 5 Rounds for time of:
    • 12 Deadlifts (155/115)
    • 9 Hang Power Cleans
    • 6 Push Jerks

Post-Workout:

  • Max Double Unders (If you PR, put it on the board)