CROSSFIT 09/05/2019

A. Strength (00:15 – 00:50)

1) Wide Stance Box Squats: 3 warmup sets
8 x 3 @55-65% of Back Squat 1RM
– 15” Parallel Box

2) Seated Dynamic Box Jumps: 1 warmup set
5 x 3, every 60s.

Note: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect technique. We’ll then culminate this work with seated dynamic box jumps. use a challenging height, but something well within your range!

B. Conditioning (0:50-00:60)

AMRAP 5min:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (65, 42,5)

Note: This is a brutal 5-minute AMRAP for the lower-body. Use a load that is challenging but will allow you to keep moving for the entire 5 minutes. 100% effort. 

C. Accessory

Psoas Stretching + Toracic Mobility

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