Monday 5/9/16

8
May

Monday 5/9/16

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit

Final Week of Squat Cycle

Weightlifting

Back Squat (5×5 @90% of Fridays Weight)

Metcon

Metcon (Time)

3 Rounds of “Double DT”

24 Deadlifts

18 Hang Power Cleans

12 Push Jerks

2:00 Rest Between Rounds

Rx Loading – 135/95

EXTRA CREDIT

Snatch (10 Min EMOM- 1 Snatch per Minute)

This is the first week of a progression.

The choice will be yours every week – to climb or to go across.

Especially on this first week – no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true “heavy”.

We build upon this every week.