CrossFit Nauset – CrossFit

W-M-G

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

8 samson stretch

8 RKBS (big hip. big shrug)

8 medball cleans

8 fire hydrant circles

L-sit hold on pull-up bar

Metcon

Metcon (Time)

3 RDS for time:

10 clean and jerks 135/95

20 T2B

30 squats

STRENGTH

A: Push Press (3@70%, 3@80%, 3+@90% of 1RM)

B1: Good Mornings (3×10@85% of 1RM)

B2: GHD sit-ups (3×12)

performed on the glute ham developer
experienced athletes may perform more reps. You must be able to add reps over the next 6 weeks.