12/17/14 – Drop It Like a Squat

CrossFit Performance

STRENGTH

Back Squat, 6×1, rest :60

BS should be heavy but not maximal load

METCON

4 Rounds for Time

30 Wall Ball (20/14)

30 DB Push Press (35/25)

CrossFit Fundamentals

SKILL

A. Back Squat @22×1, 3×10

B. Front Squat @22×1, 3×10

METCON

250m Row

-rest :90- x5

100% effort

Strength Class

A. Power Clean x3@55%, x3@67%, x3@73%, x3@79%

B. Clean Pulls x3@88%, x3@91%

C. Heavy Barbell Shrugs, 3×6

D. Weighted Pullups, 3×5