CrossFit TW18 – CrossFit
Warm-up
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)
Strength
Back Squat (5×5 (30X1))
*Use 75-80% of 5RM for all sets.
Prep For Metcon
2 Rounds
3 Muscle Cleans
3 Front Squats
3 Shoulder Press
3 Back Squats
3 Push Press
2 Rounds
Dip + 2s Hold (Focus on keeping torso upright during dip down)
Dip + Hold + Push Press
Push Jerk + 2s Hold in receiving position
Push Jerks
Metcon
Metcon (Weight)
E2MOM x 14 MINUTES
7 Back Squat 50/35 (Rx+70/50)
7 Burpee Over Bar
7 Push Jerk