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9/19/18

17
Sep

9/19/18

CrossFit Faded Glory – CrossFit

A: Clean & Jerk (8 x 3 )

8 sets of 3

Every 1:15

55-75%

Above knee/knee/below knee

B : Metcon (Time)

4 sets

10/leg DBL KB Front rack

100 ft heavy farmers carry

10 DBL KB front squats :05 hold at bottom

10/side plank reaches

rest 1

C: Metcon (Time)

15 Min EMOM

1. :20-:30 banded seated hamstring hold

2. 8/leg rev lunges

3. :30-:40 sores hold

D.: Metcon (No Measure)

Stretch as needed

10 Banded Good Mornings

Pigeon hold on box :1 min each leg

O: Metcon (AMRAP – Rounds and Reps)

OPTIONAL WOD FOR THOSE NOT WANTING LEG DAY

12 Min AMRAP

10 Hang power clean 55/95

10 burpees over erg

100 meter row

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