15
May
5-15-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up w/Run (No Measure)
Run 400m
Bear crawl
Frankenstein walk
Worlds Greatest Stretch
3R of
10 KB Swings
10 AB mat sit-ups
10 Air Squats
PVC pass throughs
ATS stretch 2 min
Weightlifting
Deadlift (2 x 5 @ 70% 1RM, Climbing)
Every 2:30 for 9 Sets:
Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Climbing
Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Climbing
Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Climbing
[Scale 1]:
Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Across
Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Across
Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Across
[Scale 2]:
Use moderate weights at the start and build to a heavy single rep for the day.
SKILL
SKILL SEGMENT – Coaching on a specific movement(s) pertaining to today’s WOD (No Measure)
Deadlift Technique
Weightlifting
Deadlift (3 x 3 @ 80 % 1RM, Climbing)
Weightlifting
Deadlift (4 x 1 @ 90% 1RM, Climbing)
Metcon
Metcon (AMRAP – Rounds and Reps)
AFTER PARTY
METCON (AMRAP – REPS)
Tabata (:20 On, :10 Off – 8 Rounds)
Ab Mat Situps
[Scale 1 & 2]:
NO CHANGE