CrossFit08844

18 Mar 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up

3 sets:
10 OHS (PVC)
Kipping Pullup Progression b/w sets

Strength

Front Squat
Build to a 1RM in 20 minutes

3 reps @ 50% 1RM 95#
3 reps @ 60% 1RM 115#
2 reps @ 70% 1RM 135#
2 reps @ 80% 1RM 155#
1 rep @ 90% 1RM 165#
1 rep @ 95% 1RM 175#
1 rep @ 100+% 1RM 185# (new 1RM)

Time: 20 minutes

Conditioning

for time:
24-19-12 reps of Pull Ups
12-9-6 reps of Front Squats (115#)

Time: 19 minutes 29 seconds