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05
01
2020

CrossFit: Mon 6th

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200m row

2 lap farmers/waiters carry

5 Box jumps

Strength

Back Squat (4 x 5)

Build to heavy 5 ( NO more than 85% 1rm)

Then

3 x 5 @ 80% above

After each set including warm up sets perform

5 single Box jumps 24/20″

* looking for max power output, goal to get as tall on the box as possible*

Push jerk + Jerk (3 x 1)

3 x 1 + 1 @ 80% of last known 1rm

Clean Pull (3 x 3)

@ 105%

Metcon (No Measure)

3 x 12 ea leg DB reverse lunges

S/set

3 x 12 BB Hip Raises

3 x 20 ea single leg calf raise holding DB standing on plate

3 x 15 ea side oblique crunch

author: Scotty

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