CrossFit – Wed, Nov 6
Week 2 of 8: Nerves of Steel Cycle.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Warm Up
Clean Pull + Hang Power Clean + Squat Clean (Weight)
2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @ 72-75% 1 RM Clean (all touch and go)
3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @ 78-80% 1 RM Clean
All touch and go
Do a set every 1:30
Metcon Warm Up
2 Sets
:30 Bike or Ski
10 Wall Ball
5 Inch Worms w Push Ups
5 Box Jumps
-then-
Warmup to workout weights and heights
Workout Prep
1 Set
4 Wall Ball
2 Burpee Box Jump Over
50 First Dates (3 Rounds for reps)
3 Sets
30 Wall Balls (20/14) (10/9)
-2 Minute recovery Echo Bike b/t sets
-Straight Into-
3 Sets
30 Burpee Box Jump Overs (24/20)
-2 Minute recovery ski b/t sets
Time Cap: 2 mins each set
Mobility
Hip Halo
Banded 7s
Barbell Prep
Burgener Warm Up (Clean)