Warm-up Drills
I. Row 2:00
II. 1-2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 1-1-1-1 @ 95% 1RM
Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum.
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Notes: Athletes may increase weights as long as proper form allows.
WOD
5-10:00 Metabolic Conditioning
“Front Squat” : 135# x 1 x 4
“Split Jerk”: 125# x 2
“Total Eclipse of the Heart” :
21-15-9 Burpees & Pull Upls : 5:56
Front squat: 225#.
Split jerk: 205#.
Metcon: 5:44 Rx.
Front Squat: 110×1
Push Jerk: 80×2 (85×1)
Total Eclipse of the Heart: 10:49 (red band)
Front Squat: 185# (Feeling really good)
Split Jerk: 155#x2
“Total Eclipse of the Heart”: (21-15-9 Burpees/Pull-Ups) 8:14 Rx’d