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10.2.17

1
Oct

10.2.17

CrossFit Village Berwyn – CrossFit

Weightlifting

Bench Press (5 reps at 75% 1RM, 3 reps at 80%, AMRAP)

Take 3-4 sets x 3-5 reps starting around 50% and build accordingly to first working set of 5 reps.

Warm-up

Warm-up (No Measure)

30 second stations with 1 minute rest between:

Box Jumps

Toes-to Bar

Power Clean 105/75

Ring Rows
Focus on technique and going through full range of motion. Reps do not matter during this section. Use the 30 seconds at each station to prepare for the MetCon.

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute stations with 1 minute of rest between:

Box Jumps (24/20″)

Toes-to-bar

Power Clean (135/95#)

Ring Rows

Scaled: Step Ups or 20/16″, Hanging Knee Raises, 95/65#

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