08/28/2015

Clinton Hill – CROSS TRAINING

QOD

Of all the movements we use in Cross Training, what are you best at?

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

Bench Press (75% x 5, 85% x 3, 95% x 1+ (AMRAP))

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

WOD

Metcon (Time)

4 rounds for time

3 Front squats (155/95#)

6 Toes to Bars

200 ft Farmers Walk (40/20#)
(Out left to Ring Bring)