Monday December 3rd

CrossFit Boathouse – CrossFit

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Prep/Skill

lunge and squat prep

roll out it bands, hip flexors

stretch glutes, hamstrings, quads

Warm-up

Continuum (pvc or empty barbell) x 3

3 deadlifts

3 power cleans

3 front squats

3 squat cleans

3 push press

3 back squats

3 power snatches

3 over head squats

Metcon

Metcon (Weight)

EMOM 15

3 Power Cleans

3 Front Squats

3 Push Jerks

Looking for a weight that is 60-70% range for the entire EMOM. Try not to climb – just stick with one weight the entire time. (this has been done before as Rx 135/95, Rx+ (155/105) and Pro (185/135)

If you start to fail, do not go down in weight, but do go down in Reps!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 back rack lunges (135/95)

15 wall balls (20/14)

2 minute rest

AMRAP 7

10 back squats 135/95)

15 toes to bar

*all barbell movements from the ground

L3: (115/75), knees to elbows

L2: (95/95), knees to waist, 10 wall balls, 10 toes to bar

L1: (75/55), abmat situps, (14/10) – 10 reps wall balls 10 reps toes to bar

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