Monday March 4, 2013

CrossFit PTC

CrossFit Games OPEN WOD SATURDAY starts this week
Nutrition Seminar on Saturday!

Warm-Up / Skills

Run 400 + 10 leg kicks (front/back; side/side)
Shoulder/Hip (couch stretch)
2x:
10 Reverse hypers
10 banded good mornings
10 banded side steps

Strength

Exercise: Goblet Squat/lbs
Reps: 1
Comment: Warm up and quickly move to your 1RM
all 5 of these singles should be at or above 85%
(Beginners work on elements of metcon)

Metcon

Tabata These:
8 cycles, count lowest reps, 1 min between exercises.
-Box Jumps (24/20)
-Power Clean (135, 75 )
-Squat
-Burpee

Comment:
Scale power clean to 65% of your 1RM
Total score goes in REPS column