WOD

Monday 10th March 2014

Main – CrossFit

SKILL

– Spend 10 minutes working on the med ball to drill in getting under the object and landing in a solid squat.

– Warm up the weight for the strength. The idea is to set a 3-rep max by the end of the seven sets.
For example if you get to the 5th set and fail the weight you can either choose to use the last 2 sets to try to get a new 3 rep max, or reduce the weight down and complete the last two sets at a set weight.

– You should be nervous going into that first set!
It should not be an easy weight or a weight you know you can hit!

Metcon (Weight)

Weightlifting

– Hang squat clean

3- 3- 3- 3- 3- 3- 3 Reps