CrossFit08844

25 Apr 2013

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

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#
1 rep @ 100+% 1RM 195# (new 1RM)

Time: 20 minutes

Conditioning
"Nancy"
5 rounds for time:
400m Run
15 OHS (45#)

Time: 18 minutes 26 seconds (PR by 3 minutes)