March 18-19, 2017
CrossFit Specialty Course: Striking
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Dynamic Warm-Up – Mobility
Prepare to for..
In a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats at 55% of 1RM
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed
2nd set starts when you drop the barbel on the first set, etc. If you get 30 front
squats the first set, you get 90 points, second 20 squats 40 points, third 10
squats equals 10 points for a total of 150 points.
2 Rounds For Time of:
Row 50/40 Calories
50 Wallballs 20/14 14/10 10/8lbs
25 Handstand Push-Ups/ Progression
* Scale weight and movement accordingly to maintain intensity with good mechanics. Ask your coach for help.
ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.
Immediately Following WOD:
7 Minutes to Find 1RM Clean and Jerk.
21/15 Ski Erg
10 Thrusters 115/75lbs