09/24/2016

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

Weightlifting

Shoulder Press (5×3 @ 75%)

Festivus Complex Oct. 2016 (1RM)

- 3 Conventional Deadlifts,

- 1 Hang Power Clean,

- 2 Front Squats
Athletes will take turns performing 3 conventional deadlifts, 1 hang power clean and 2 front squats without letting go of the bar until the front squats are complete.

Athletes will start with a lighter weight they know they can successfully complete this complex with and with each turn they will increase the load as they choose in an effort to find the maximum load they can use to successfully complete the 3, 1, 2 sequence without letting go of the bar until the front squats are complete.

Metcon (AMRAP – Rounds and Reps)

6 min. AMRAP

10 KBS (53/35)

10 Plate-Hop Burpees

Metcon

PartB: Overhead Squat (1×10)

Immediately following Part A, begin Part B:

12 minutes to find a 10 rep. max. (unbroken)