BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
3 sets of:
7 tempo goblet squats (5 secs.down / 1 sec. pause / 5 secs. up)
7 V-ups
7 standing behind neck snatch press – very light
Strength
Overhead Squat (4×5 @ 70-75% of 1RM snatch)
Sport: 4×5 @ 70-75% of 1RM snatch
Life: 4×5 @ 65-70% of 1RM snatch
Fundamentals: 4×5 – same weight across all sets; +5-10lbs from last week’s weight
Metcon
Metcon (Time)
Sport:
2-4-6-8-10-12
Clusters 115/75
Box jump over 30”/24”
Life:
2-4-6-8-10-12
Clusters 95/65
Box jump over 24”/20”
Fundamentals
2-4-6-8-10-12
Cluster – choose load
Box jump ove
