04042016

FitCity CrossFit – CrossFit

*This Saturday’s Schedule
8am Nutrition Challenge Meeting
9am Bring A Buddy Wod
10:15 ATC Meeting

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 Back Squats PVC/Barbell

10 Straight Leg Single Deadlifts

10 Behind the Neck Snatch Grip Press

Squat & SHoulder Prep

Weightlifting

Back Squat (5×5 )

*Deload week. 70% or less of 1RM. Practice explosiveness out of bottom of squat.

Metcon

Metcon (Time)

1 Suicide Sprint

21 OHS (65/45)

x1

1 Suicide Sprint

15 OHS

x2

1 Suicide Sprint

9 OHS

x3

For Time

Rx+ (95/65)
All OHS should be unbroken. This should be light, short and fast.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Glutes & Shoulders

Foam Roll as needed