150526 Tuesday

CrossFit Hammermill – CrossFit

Max Effort Day … Not really a recovery day if you participated in yesterday’s Murph WOD … Be Smart … Great warm-up … Great mobilization … Make that PR happen!!

WARM-UP

15:00 … Total

05:00 … GPP

Skip Rope

45 seconds of work

15 seconds of rest

08:00 … Mobility Work

@13:00 … Burgener Warm-up w/PVC

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STRENGTH

20:00 … Total

Back Squat

05:00 … Warm-up

15:00 … Work to a 3 rep max

Back Squat (3 rep max)

WORK

07:00 … Total

Back Squats

@80%(3 rep max #)

5:00 AMRAP

Metcon (AMRAP – Reps)

Total Reps Back Squat @80%(3RM)

WOD

8:00 … Total

Kb’s @35/53 & 53/70#

Metcon (AMRAP – Reps)

Kb Complex & Burpees

1 Swing Pull

1 Russian Swing

1 Snatch

1 Burpee

2 Swing Pulls

2 Russian Swings

2 Snatchs

2 Burpees

continue to add one rep until …

5 Swing Pulls

5 Russian Swings

5 Snatchs

5 Burpees

then start over at 1 rep of each.

SCORE = total reps

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