8
May
050817
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 (5@70%, 1@75%, 5@75%, 1@80%, 5@75%, 1@85%)
Metcon
Metcon (Time)
Rx
21 Thrusters, 75/55#
21 Kettlebell Swings, 24/16kg
400m Run
15 Thrusters, 75/55#
15 Kettlebell Swings, 24/16kg
400m Run
9 Thrusters, 75/55#
9 Kettlebell Swings, 24/16kg
400m Run
Rx+
21 Thrusters, 95/65#
21 Alternating Dumbbell Snatches, 60/45#
400 Meter Run
15 Thrusters, 95/65#
15 Alternating Dumbbell Snatches, 60/45#
400 Meter Run
9 Thrusters, 95/65#
9 Alternating Dumbbell Snatches, 60/45#
400 Meter Run