CROSSFIT 12/09/2019

A. Strength (00:15- 00:40)

1) Front Box Squat – Regular Stance: 8 x 3 @80% of 26/08, every 60s.
– If no 1RM Front Box Squat use 65% of 1RM Front Squat

2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. only for advanced athetes
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.

B. Conditioning
use 2 teams, where 1 starts with snatching the other with sled push

In 10 Minutes:
Heavy Sledpush x 20 meter – Build to a max Load
*In between sets complete Single Arm Farmer Carry x 20 meters each.
Rest 90s-2:00

then

AMRAP 10:
300 Meter Row
10 Power Snatches (52,5, 30)
10 Overhead Squats (52,5, 30)

C. Accessory
Glute Bridges x 100 Reps, AFAP.

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