22.03.16

16
Mar

22.03.16

IRIDIUM CrossFit – CrossFit

Build to a new 3-rep max.
All sets heavier than 70% or more.
Rest 2:30-3:00 between sets.

Warm-up

3 sets:

:20 on/:10 rest:

Shoulder tap + shoulder tap + push-up

Double knee tuck-in-plank

Front squat (PVC or empty BB)

Weightlifting

HANG SQUAT CLEAN REVIEW & BUILDUP

1 set:

5 hang squat cleans

5 hang squat cleans

3 hang squat cleans

3 hang squat cleans

– Build in load across all sets and rest 1:30 between each.

Hang Clean (3-3-3-3-3-3-3)

Squat is the goal

Accessory

4 sets:

:40 alternating single-leg squats

– Rest :20

Cool Down

Accumulate:

2:00 frog stretch