Tuesday 8/29/17

By: 0

Prominent Headquarters – CrossFit

Warm-up (No Measure)

400m Row

Mobility: Shoulders, Glutes, hammies, quads

3 Rounds:

Empty barbell complex:

5 Hang power cleans,

5 front squat

5 push press

Push Press (8×2 @ 82.5% of 1rm)

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

Metcon (Time)

10 rounds (CAP 12min)

5 Hang Power Cleans (135/95)

3 Front Squats

1 Push Press
You will have to work fast through this complex with minimal rest between rounds. The heart rate is likely to spike after a few rounds. You should look to work at a weight in which you are able to complete unbroken, this is how you are likely to finish this workout.


Shoulder + quad stretch

Scaling Options

Barbell: Weight of the barbell