16
Aug
08/17/2015
Clinton Hill – CROSS TRAINING
QOD
What was the first car you drove?
Video Link / Article
https://www.youtube.com/watch?v=F4bQA8S6NQI
Strength / Skill
Back Squat (70% x 3, 80% x 3, 90% x 3+)
**You Must get More than 3 reps on your final set.
DOWNLOAD BIG LIFTS 2
Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!
*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.
WOD
Metcon (Weight)
15 minute EMOM
Minute 1: 10 Barbell Lunges – Front Rack (95/65#)
Minute 2: 10 Hang Power Cleans into S2OH
Minute 3: 10 Box Jumps (24/20″)
– continue this sequence for the remainder of the 15 minutes.
*what weight did you use for all rounds?