Wed, April 11, 2018

CrossFit 417 – Competition

Muscles are cool (5x)

5 rounds

8 sots press

8 Single arm Push press

4 Wide grip Weighted pull ups

** Make them C2B

20 GHD Sit ups

Metcon (No Measure)

3 rounds NFT

200m Farmer Carry 55/35 each 15 Fat bar Power clean 145/100

100m Fat bar Over head carry Run 400 m.

Intent: Flow Session with volume accumulation. Keep this 7/10 effort wise. Experiment with cycling reps on cleans or singles, it will be challenging after the carry, that is the goal. Push the lunge and try to go unbroken each round, rest s needed prior to picking up the bar.

Metcon (No Measure)

3 rounds NFT

200m Farmer Carry 55/35 each 15 Fat bar Power clean 145/100

100m Fat bar Over head carry Run 400 m.

Intent: Flow Session with volume accumulation. Keep this 7/10 effort wise. Experiment with cycling reps on cleans or singles, it will be challenging after the carry, that is the goal. Push the lunge and try to go unbroken each round, rest s needed prior to picking up the bar.

Metcon (No Measure)

3 rounds NFT

200m Farmer Carry 55/35 each 15 Fat bar Power clean 145/100

100m Fat bar Over head carry Run 400 m.

Intent: Flow Session with volume accumulation. Keep this 7/10 effort wise. Experiment with cycling reps on cleans or singles, it will be challenging after the carry, that is the goal. Push the lunge and try to go unbroken each round, rest s needed prior to picking up the bar.

Metcon (No Measure)

3 rounds NFT

200m Farmer Carry 55/35 each 15 Fat bar Power clean 145/100

100m Fat bar Over head carry Run 400 m.

Intent: Flow Session with volume accumulation. Keep this 7/10 effort wise. Experiment with cycling reps on cleans or singles, it will be challenging after the carry, that is the goal. Push the lunge and try to go unbroken each round, rest s needed prior to picking up the bar.

Metcon (Time)

Optional

4 rounds

200m run

15 hang power clean 135/95

(rebound only)

15 t2b

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