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020317

3
Feb

020317

CrossFit 285 – CrossFit

Warm-up

Squat warmup 2 (No Measure)

Row 500m (100m slow, 100m fast)

3 sets:

10 air squats

:30 air squat hold

10 light Russian KBS

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Back Squat (2@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90%, 1@95%)

Post heaviest set

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 10 Minutes:

3 Clean and Jerks, 135/95#

3 Barbell-Facing Burpees

6 Clean and Jerks, 135/95#

6 Barbell-Facing Burpees

9 Clean and Jerks, 135/95#

9 Barbell-Facing Burpees

12 Clean and Jerks, 135/95#

12 Barbell-Facing Burpees

Continue to add (3) repetitions to each movement until the 10-minute cap.
Scores of you complete the round of:

12’s – 60 Repetitions

15’s – 90 Repetitions

18’s – 126 Repetitions

21’s – 168 Repetitions

24’s – 216 Repetitions

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