CrossFit
Metcon (No Measure)
Squat Therapy x5
Goblet Squat 70/53 2×10
Back Squat (5-3-1-1-1-1)
Set 1 – x5 @ 80%
Set 2 – x3 @ 85%
Set 3 – x1 @ 90%
Set 4 x1 @ 95%
Set 5 x1 @ 100-105%
Set 6 x1 @ +105%
Metcon (AMRAP – Reps)
Amrap 12
Cash-in: 100 Dubs
Then
Toes 2 Bar
Burpee Box Jump overs
3-6-9-12-15-18-21……..
Metcon (No Measure)
Extra Work
High Hang Power Clean (Do not move your feet; Ask a coach)
5×3 – Keep the weight light
Additional Metcon
1 mile Run @ 80-85% pace