Monday 3/17/2014

Main – CrossFit

“There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do.”

Metcon (Time)

For time:

200 DUs/400 singles plus 10 burpees
100 air squats
150 DUs/300 singles plus 8 burpees
75 air squats
100 DUs/200 singles plus 6 burpees
50 air squats
50 DUs/100 singles plus 4 burpees
25 air squats

*Athletes who do all double unders do not have to do burpees.
*Scale down reps of jump ropes and squats if needed.

Metcon (No Measure)

EMOMx12: Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%

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