08/03/2018

Storm King – CrossFit

Warm-up

Burg Warm- Up One (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Clean

Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

Metcon

Score each complete round

SK: Metcon (AMRAP – Rounds)

Storm King – Competitor

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans 185/135

Station 2 – 18/12 Calories of Assault Bike

PP: Metcon (AMRAP – Rounds)

Pyramid Peak – Performance

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans 135/95

Station 2 – 18/12 Calories of Rowing

SR: Metcon (AMRAP – Rounds)

Spruce Railroad – Fitness

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans 95/65

Station 2 – 18/12 Calories of Rowing

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