BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
3 sets of:
10 GHD hip extensions on GHD or partner-spotted on bench
5 tempo goblet squats (5 sec. down / 1 sec. pause / explode up) – light
3 standing broad jumps – max distance per jump
Strength
Back Squat (1 @ 95%)
Sport:
4 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%+
*Continue to heavy single. 20:00 cap.
Life:
4 @ 77.5%%
2 @ 82.5%
1 @ 87.5%
1 @ 92.5%
*Continue to heavy single. 20:00 cap.
Fundamentals
4-2-1-1-1-1-1 – increasing load each set; working towards a technical max
20:00 cap.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*8:00 time cap. Scale accordingly to preserve intensity.
