CrossFit- February 10, 2020

 In WOD
Monday

Warm-up
MOBILITY
Wrist Stretches: 30 Seconds Each Direction

Barbell Ankle Stretch:
1 Minute

Pigeon Pose:
1 Minute Each Side

ACTIVATION
Machine Warmup
3:30 on Machine of Choice

3 Rounds
30 Single Unders
15 AbMat Sit-ups
5 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom)

Performed With Light Kettlebell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Fitness – Back Squat Complex (Weight)
5 giant sets:
6 Back Squats @31X1
:30 DB Side Plank (R)
:30 DB Side Plank (L)
no more than 2:00 rest b/t
sets
Performance – Back Squat (Weight)
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat
Sets 1-4 Completed "On the 2:00"
Sets 5-11 Completed "On the 1:00"

Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.
Metcon (AMRAP – Reps)
Fitness
AMRAP 9:
50 Single Unders
1 Hang Power Clean (95/65)
50 Single Unders
2 Hang Power Cleans (95/65)
50 Single Unders
3 Hang Power Cleans (95/65)

Climb By 1 Rep Each Round
Metcon (AMRAP – Reps)
Performance
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

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