1
May
5-1-17
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC1 (No Measure)
Row 500m,
walking lunges,
bear crawl,
20 Squats,
10 Push-ups,
repeat.
Weightlifting
Squat Clean Thruster (1 x 1)
15 minutes to find a 1 rep MAX
skill video https://youtu.be/oQ97FjmCy9I
Metcon
Metcon (Time)
*12 min time cap
50 DU’S
21 Squat Clean Thrusters (115/75)
40 DU’S
15 Squat Clean Thrusters (115/75)
30 DU’S
9 Squat Clean Thrusters (115/75)
[Scale 1]:
100 Single-unders
21 Squat Clean Thrusters (95/65)
80 Single-unders
15 Squat Clean Thrusters (95/65)
40 Single-unders
9 Squat Clean Thrusters (95/65)
[Scale 2]:
50 Single-unders
21 Squat Clean Thrusters (75/55)
40 Single-unders
15 Squat Clean Thrusters (75/55)
20 Single-unders
9 Squat Clean Thrusters (75/55)