Main – CrossFit
SKILL
– Spend 10 minutes working on the med ball to drill in getting under the object and landing in a solid squat.
– Warm up the weight for the strength. The idea is to set a 3-rep max by the end of the seven sets.
For example if you get to the 5th set and fail the weight you can either choose to use the last 2 sets to try to get a new 3 rep max, or reduce the weight down and complete the last two sets at a set weight.
– You should be nervous going into that first set!
It should not be an easy weight or a weight you know you can hit!
Metcon (Weight)
Weightlifting
– Hang squat clean
3- 3- 3- 3- 3- 3- 3 Reps
