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5-15-2017

15
May

5-15-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

Weightlifting

Deadlift (2 x 5 @ 70% 1RM, Climbing)

Every 2:30 for 9 Sets:

Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Climbing

Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Climbing

Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Climbing

[Scale 1]:

Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Across

Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Across

Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Across

[Scale 2]:

Use moderate weights at the start and build to a heavy single rep for the day.

SKILL

SKILL SEGMENT – Coaching on a specific movement(s) pertaining to today’s WOD (No Measure)

Deadlift Technique

Weightlifting

Deadlift (3 x 3 @ 80 % 1RM, Climbing)

Weightlifting

Deadlift (4 x 1 @ 90% 1RM, Climbing)

Metcon

Metcon (AMRAP – Rounds and Reps)

AFTER PARTY

METCON (AMRAP – REPS)

Tabata (:20 On, :10 Off – 8 Rounds)

Ab Mat Situps

[Scale 1 & 2]:

NO CHANGE

Metcon

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