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Why Us?

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Crossfit Viera Team

Wednesday 24.8.16

Ross

Ross

Warm-up:
Barbell Warm-up (It’s going to be lengthy!)
Now lets get to work

WOD/Strength:
RX athletes, try to get all three in.
Mod 1 athletes, try to get two of the three in.
Mod 2 athletes, try to get two of the three in, or pick your favorite one.

1. Squat Conditioning
For time*:
20 Back Squats, 155/105, 135/95, 95/65
20 Back Squat, 185/135, 155/105, 115/75
20 Back Squats, 225/155, 215/125, 135/95
*No Racks. 1 Bar. Rest 1 minute after completing each weight

2. Press Conditioning
For time*:
20 Push Press, 135/95, 115/75, 75/55
20 Push Press, 155/105, 135/95, 95/65
20 Push Press, 185/135, 155/105, 115/75
*No Racks. 1 Bar. Rest 1 minute after completing each weight

3. Clean Conditioning
For time*:
20 Hang Power Clean, 155/105, 135/95, 95/65
20 Hang Power Clean, 185/125, 155/105, 115/75
20 Hang Power Clean, 205/155, 185/125, 125/85
*No Racks. 1 Bar. Rest 1 minute after completing each weight

DTS:
Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

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