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6-1-2017

1
Jun

6-1-2017

CrossFit Sona – CrossFit

Warm-up

Basic warm-up #3 (No Measure)

Superman/Hollow Hold (alternate 3 sets of :30 each)

Bear Crawl down & back

Sideways Bear Crawl down & back

Frankenstein down & back

Arm Circles 8x each (big forward & back, small forward & back)

Walking Lunges down & back

PVC Pass throughs 8x each way

Weightlifting

Front Squat (1 x 1)

15 minutes to find a heavy single

Metcon

Metcon (Time)

*15 min time cap

500 Double Unders

* At the start of the 2, 4, 6, 8, 10, 12, 14 minute perform 3 Front Squats at 75% of today’s 1 RM

[squat from rack, blocks or clean from floor depending on weight chosen. if paired up on a rack then one person squats on the odd min (starting at 1:00) and other squats on even minute (starting at 2)]

[Scale 1]:

375 Double Unders

*3 Front Squats at 60% of today’s 1 RM

[Scale 2]:

500 Single Unders (Mix in Double Under Attempts if possible)

3 Front Squats @ 40% of today’s 1 RM or a moderately challenging weight.

SCORE is time athlete finishes the double unders. Athlete may continue the remaining sets of squats if desired. Record weight in notes.

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