05/09/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (E2MOM for 12 min (6 sets) ascending load)

Set1 @ 65% x 5

Set2 @ 75% x 3

Set3 @ 85%x 2

Set4 @ 90%x 2

Set5 @ 95%x 1

Set6 @ 90%x max unbroken set – when you come up you are allowed one inhale then you must go back down – if you inhale more than once that set has been broken.

Metcon

Cals/MU/G2O (AMRAP – Rounds and Reps)

3 rounds

4 min Amrap

30/20 Cals

10/7 C2B (Rx+ Muscle-Ups)

Max Reps of Ground-to-Overhead*

Rest 4 minutes

Rx +

*Set 1: 135/95 lbs

*Set 2: 165/115 lbs

*Set 3: 205/135 lbs

Rx

*Set 1: 95/ 45 lbs

*Set 2: 115/ 65 lbs

*Set 3: 135/85 lbs

Rx –

*Set 1: 75/ 35 lbs

*Set 2: 95/ 45lbs

*Set 3: 115/65 lbs

Optional extra work

Ring Rows (50 Ring Rows)