27 Dec Monday Dec.27

CrossFit Metric – CrossFit

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Metcon (No Measure)

Front Squat Drop Sets with a partner (20-mins):

Set #1:

5-reps at 70%

8-reps at 50%

Then 15-reps of Standing DP Strict Press

Set #2:

4-reps at 75%

10-reps at 50%

Then 15-reps of Standing DP Strict Press

Set #3:

3-reps at 80%

12-reps at 50%

Then 15-reps of Standing DP Strict Press

Metcon (Time)

Partner Workout (15-minute CAP):

Thrusters

50 reps at 45/35

50 AMSU

40 reps at 75/55

50 AMSU

30 reps at 95/65

50 AMSU

20 reps at 115/75

50 AMSU

10 reps at 135/85

50 AMSU

Fitness: 45/35, 65/45, 75/55, 85/60, 95/65