08/25/2015

Clinton Hill – CROSS TRAINING

QOD

What is the worst possible name to call a child?

Strength / Skill

WARM UP SETS (use BASE weight)*

Sample: 1RM is 205lbs – 90% of 1rm is 186. Calculate off of 186 the percentages.

SET 1: 40% X 5 REPS

SET 2: 50% X 5 REPS

SET 3: 60% X 5 REPS

Shoulder Press (75% x 5, 85% x 3, 95% x 1+ [AMRAP])

**You Must get More than 1 reps on your final set.

Min 1-3 do 3 Push Press

Min 4-6 do 3 Push Jerks

Min 7-9 do 3 Split Jerks

-start lbs. with the last set from part A (Wendlers 1’s) and increase as you see fit.

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Kettle Bell Swings (24/16#)

5 Box Jumps (24/20″) between every set of KBS