12/10/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Air Squat @ 20X1

10 Alternating Lunges

1 100 Meter OH Carry with plate

Strength

Six sets of:

Back Squat

Resting 3 minutes between sets

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

If everything is feeling good:

Rest 5 minutes then

Set 7 – 1 rep @ +100%

Record your heaviest single

Back Squat (3-2-1-3-2-1-1)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Toes to Bar

10 Kettlebell Swings (1.5/1 pood)

10 Wall Ball Shots (20/14 lbs)

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