02/08/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds of:

10 Bent Over Row @2011 95/63

10 Strict Press @2011

10 Air Squat @2011

Strength

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

WOD

Metcon (6 Rounds for reps)

Two sets for max reps of:

Wall Ball Shots x 60 seconds 20/14

Rest 60 seconds

Kettlebell Swings x 60 seconds 1.5/1

Rest 60 seconds

Strict Pull-Ups x 60 seconds

Rest 60 seconds

Back Squat

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