10/22/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What do you plan on being for Halloween?

Strength / Skill

Six sets of Front Squats

1: Front Squat (Reps of 5-3-3-1-1-1)

Loads per set (by %): 60, 70, 75, 80, 90, 100+

rest as needed

-goal is to find a 1 Rep Max

EMOM

Every 75 seconds for 5 minutes (4 sets)

3 Deadlifts

-goal is to warm up and ramp up to your WOD weight

WOD

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP of

5 Deadlifts (225/155#)

5 Burpees

10 Split Jumping Lunges

Gymnastics

Three sets of:

Weighted plank hold :45

rest :15

15 Back extensions

rest as needed