Monday – February 2, 2015

Posted: February 1, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

Don’t forget… the 7:30am class has changed to 7:45am!

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Warm-up

Warm Up Sets for Strength (No Measure)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Weightlifting

Back Squat (5 reps @ 65%, 75%, & 85%)

Record your last set at 85%

(do them as ALTERNATING sets, have 2 barbells loaded up and ready to work one after the other then rest between sets)

Shoulder Press (5 reps @ 65%, 75%, & 85%)

Record your last set at 85%

(do them as ALTERNATING sets, have 2 barbells loaded up and ready to work one after the other then rest between sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

9 Pullups

6 Dips

3 Power Cleans 135/95

1 Rope Climb
RX+

– Chest to Bar Pull-Ups

– Power Cleans #155/#115

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