Wednesday 3/9/2016

Battleground, Norwalk – Level 1

If you have time, strength bias will do the workout today.

Weightlifting

Clean and Jerk (3×5 at 70-75% 2 from the hang, 3 from the floor )

Handstand Push-ups (3×10 Strict or a modification of that. )

CrossFit Strength Bias WORK

Bench Press (2×6 70% Control down/explode up)

Dumbbell Bench Press (4×12- Increase from last week )

Metcon

Metcon (AMRAP – Reps)

At the beginning of each minute- do 4 burpees the do the following couplet:

6 Front Squats/10 Pullups

Adv: 155/105 C2b

Rx: 115/75Regular

Scaled: 95/65 or lower

Score is Front Squats and Pullups only.

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