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07.19.18

18
Jul

07.19.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

3 RFT

20 T2B

40/30 cal row

General Warm Up

Mobility and Activation

Every minute, on the minute, for 12 minutes, complete:

Minute 1 – Inchworm Walk x 3 reps

Minute 2 – Hamstring Floss x 10 reps per leg

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Rocking Box Bridges x 4-6 reps

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Power Clean x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Clean

*Sets 3-4 = @ 80-85% of 1-RM Power Clean

*Sets 5-6 = @ 85-90% of 1-RM Power Clean