3/12/17 NEW YOU CHALLENGE DAY 12

March 11, 2017

 

Warm-up

NYC12:

Run 1600M (to the corner and back twice)
Front Rack Stretch 1:00 each side
Deep Squat hold 1:30

 

Strength

Front Squat (explanation 3-5 min)

Front Squat 4x8 (12 min)

E90sec x 6 rounds
BB Thruster 22/33/44 (power clean first rep then thruster the rest, with great form use the heaviest weight of the three)

 

 

Met-con
21-15 9 (Partner)

Deadlift 99/77lbs
DB Push Press 20/15 (each arm)(you are using two DB)
(only one person can work at a time, these reps are not shared, everyone completes 21 deadlifts. If you stop before the 21 then just remember your number when you get back to it)

Share on Facebook
Share on Twitter
Please reload

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg