Cascade CrossFit – CrossFit

Warm-up

11/13/17 WU (No Measure)

Grab a barbell and complete:

5 Deadlifts

10 Lateral Bar Hops

5 Front Squats

10 Burpees

5 Power Cleans

5 Front Squats

*Add weight

2 Power Cleans

2 Lateral Burpees

2 Squat Cleans

2 Lateral Burpees

*Rest as needed between sets.

Strength Work

– Strength: Take 6-8 sets and work up to a 2RM Front Box Squat. For those of you that have a current 1RM Front Box Squat try to match that weight. This will differ by 10-20% from your front squat max because the phases of the lift are broken up.

Metcon

– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effor the last two.

11/13/17 (3 Rounds for reps)

“Times 3”

AMRAP 5:

3 Squat Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Regular Burpees)

Beginner Metcon:

10 Goblet Squats in Place of Squat Cleans (53, 35)

10 Deadlifts in Place of Power Cleans (135, 95)

Extra Credit

1a) Bulgarian Split Squat: 3 x 6-8 ea. Rest 30s. https://youtu.be/p2GQi2Muv78

1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s. https://youtu.be/2BaXHt1iJa8