11/02/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What was your favorite “conventional gym” exercise?

Strength / Skill

Back Squats for 14 minutes

*If you do not have numbers you will preform 3-reps every 2 minutes*

1: Back Squat (Every 2 minutes on the minute of (7 sets))

Set 1: 1 x 4 @ 50%

Set 2: 1 x 3 @ 60%

Set 3: 1 x 2 @ 70%

Set 4: 1 x 1 @ 80%

Set 5: 1 x 1 @ 85%

Set 6: 1 x 1 @ 90%

Set 7: 1 x Max Reps @ 70%

Gymnastics

Weighted Pull-ups (3 sets of: Weighted Pull ups x 6 – 8 reps)

(If you don’t have pull ups yet work 4-5 negative reps, with a 3-4 second eccentric.)

Rest 90 seconds between sets

WOD

Metcon (Time)

3 Rounds for time:

10 Thrusters (95/65#)

10 Lateral Burpees

10 Pull ups

10 Thrusters (95/65#)

Rest 2 minutes between rounds
Score = Final time – 4 minutes (rest time)