CrossFit – Fri, Sep 5
Supersets (Weight)
*Do a set every 4 minutes.
3 Sets
5 Tempo RDL (5 seconds down, 5 seconds up) @6/10 RPE
:30 Sandbag Bearhug Hold
*Log weights in notes.
Metcon Warm Up
Overhaul (Time)
3 Sets
9-6-3
Clean and Jerk (95/65)
Burpee Box Jump Over (24/20)
-Rest 3 minutes between sets-
Intended Workout RPE: 8.5+ – 85%+ – high intensity
• Target Time each set: sub 90 seconds
• Time Cap each set: 2 minutes
Cool Down
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
15x Bootstrappers
1. Movement Prep/Activation
3 Sets
0:40 Row (moderate)
0:20 Row (fast)
5-10 Clean and Jerks w/ empty bar
5 No Jump Burpee
5 Box Jump Over (low height)
2. Workout Prep
1 Set (at workout pace)
2 Clean and Jerk (at workout weight)
2 Burpee Box Jump Over (at workout height)