June 17, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Power Clean + Squat Clean

Every 2 Minutes for 12 Minutes

**Work Up to Your Heaviest Load**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Toes to Bar

20 Foot Hand Stand Walk

5 Clean and Jerk (205/135)

20 Foot Hand Stand Walk

Competition Side Work

Back Squat

Every minute, on the minute…

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps

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