CrossFit – Mon, Dec 2
Week 6 of 8 Nerves of Steel Cycle
Warm Up
Mobility
Hip Halo Activation
Barbell Prep
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x in the hole Front Squat
Front Squat (5 x3 Front Squat @88-95% 1 RM)
Do a Set every 2:00
Metcon Warm Up
Echo Bike
Arms & Legs :30 sec easy, :20 sec mod, :10 sec fast
Arms only :30 sec easy, :20 sec mod, :10 sec fast
Legs Only :30 sec easy, :20 sec mod, :10 sec fast
-then-
1 Set
5 Cal Echo Bike
3 Clean& Jerk (at first weight)
4 Cal Echo Bike
2 Clean & Jerk (at second weight)
Despicable Me (Time)
21-15-9
Cal Echo Bike
21-15-9
Clean & Jerk (115/80)
-rest 5 mins-
21-15-9
Cal Echo Bike
9-6-3
Clean & Jerk (135/95)
*Female Cals
18-12-6
Time Cap Each Set 8 mins
Core Accessory (AMRAP – Reps)
Max Unbroken V-Ups
-rest 2mins-
Max Toes to Bar
*Score is total for both skills
Let’s Go!