Wednesday 01/03/2018

BoomBox Crossfit, BoomBox North – CrossFit

Movement Prep

Warm-up (No Measure)

3 sets:

-10 front-foot elevated split squat (10L/10R) – unloaded

-8 tempo plate front squats (arms extended) 5 down / 3 pause / explode up

-5 squat-to-vertical jump – jump vertically for max height, from bottom of squat

Strength

Pause Back Squat (2-second pause in hole)

Sport: 3RM then 2×3 @ 90% of 3RM

Life: 3RM then 2×3 @ 85% of 3RM

Fundamentals: 5×3 – same weight across all sets

Metcon

Metcon (Time)

Sport:

3 rounds for time of:

60 double unders

20 thrusters 75/55

Life:

3 rounds for time of:

60 double unders / 120 single unders

20 thrusters 65/45

Fundamentals:

3 rounds for time of:

120 single unders

20 thrusters – choose load

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