Front Squat PR day.

pr1

Here is to all the hard work over the past month and a half.

Go catch those new front squat PRs.

Ring the bell, give a high five!

Monday 042715


CrossFit Pella – CrossFit

Warm Up A (No Measure)

Row 500M before and after

2-3 rounds

10 Push-ups

10 Pull-ups

10 Sit-ups

10 Air Squats

Front Squat (Spend 20 minutes to find 1RM )

Metcon (Time)

MetCon:

3 RFT

5 x Squat Clean (145/105RX, 115/65Sc)

10 x DL (same bar)

15 x Burpees

Finish:

Forward rolls on the low bar x 10

Friday 042415


CrossFit Pella – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill

Rope climbs x 10

Rope climb technique work for those still working on getting up the rope.

Pistols 5 x 5/5

Metcon (Time)

4 RFT

S2OH (135/95) x 7

Loaded step ups (45/25) x 14

KB Swings (53/36) x 21

Finisher

Tire Flips, down and back, two trips (typically done as a pair)