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Heavy On The Minute

18
Nov

Heavy On The Minute

CTOWN CrossFit-Downtown – CrossFit DTF

Warm-up
Two rounds of:
3 Scapular Pull-ups
3 Strict Pull-ups
3 Kipping Pull-ups
3 Down-dog Push-ups
3 Push-ups
3 Burpees
3 Squats
3 Wall Squats
3 OH Wall Squats with PVC

Weightlifting
Back Squat 12,10,8,6,6,4+ (increasing weight, perform all 4 reps on final set and continue to rep weight until failure)

Conditioning
Ground to Overhead, increasing weight for each of 5 sets – 60 seconds of max effort work + 60 seconds of rest at: (rounds & Rx weights) 135/95, 155/105, 185/125, 205/145, 225/155
– Each set (5) increase the weight of your GtOH

Back Squat (Back Squat 12,10,8,6,6,4+)

Metcon (5 Rounds for reps)

Ground to Overhead, increasing weight for each of 5 sets – 60 seconds of max effort work + 60 seconds of rest at: (rounds & Rx weights) 135/95, 155/105, 185/125, 205/145, 225/155
In the round’s comments, add the weight performed.