Call Us: (347) 696-7060

09/09/2015

8
Sep

09/09/2015

Clinton Hill – CROSSFIT

QOD

What award would you love to win and for what achievement?

Strength / Skill

Week 1

DOWNLOAD BIG LIFTS 2

Add 5 to 10 lbs from last week not to Wodify’s numbers. This is only if you have been here often.

Back Squat (65% x 5, 75% x 5, 85% x 5+)

USE 90% of 1RM

**You Must get More than 5 reps on your final set.

WOD

I’m not going to sugar coat this for you – this workout is gonna suck.

Metcon (Time)

5 Rounds (10min Cap)

5 Toes to Bar

10 Thrusters (75/55#)

15 Double Unders

*4 Burpees OMEM (and to start…)

RX+ is (105/75#)
Four burpees every minute is going to take a toll on you quickly. We want to work on moving through movements and cutting down the breaks and rest time. After 4 burpees you’ll only have 30-40 seconds left to work before you have to do more burpees. You will have to find a way to keep moving today in order to make progress.

Leave a Reply