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