6/30/17

CrossFit Peachtree – CrossFit

Strength

Back Squat (1RM )

17min to find heavy single for today

Warm up Example:

8@ ~ 30-50%

5@~ 60%

3@~ 70%

1@ ~ 80%

1@~ 90%

(max out) 101%

(max out) + ~ 2-5%

**

Rest 2minutes when the weights light, as it gets heavier, rest longer. No longer than 5min rest

Metcon

Metcon (Weight)

15min Alternating EMOM (5sets)

1. 10-15cal Row

2. 5-8 DB Burpee Box Overs (40/30#)(24/20″)

3. 15-20 Slamballs 40/30
Rx+ 50/40 DBs air max air max

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