CrossFit 417 – MisFit
Warm-up
Row 80 cals
Strength
Back Squat (Max weight 8-12 reps)
choose a weight you believe you can hit for 8-12 reps
warm up: 8 reps at 50% of working weight: slow and controlled
6 reps at 75%: Focus on speed
Max repts at chosen weight. If over 15 reps, you went too light
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Interval
Metcon (Time)
For time
60 Box Jumps Overs 20/24
10 BMU
10 Deadlift 155/225
rest 90s
40 Box Jump Overs
10 BMU
20 Deadlifts
rest 90s
20 Box Jump Overs
10 BMU
30 Deadlifts
Extra
Metcon (Time)
10 Rounds
1 Legless RC
Run 200 ft
Focus: legless in training is all about cadence and momentum. Climb like the rope is burning below you AKA as fast as possible. Too little ot too big pulls and time under tension gets too high