10.13.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

3 rds NFT:

8x Mackenzie Press on One Foot

15 yd Side Shuffle with Heavy Band

15 yd Backpedal with Heavy Band

Weightlifting

Overhead Squat (4×4 @65-75%)

Work up to heavy double in 12 minutes; then 4 sets of 4 @ 65-75% focusing on technique, keep a 3333 tempo on drop sets

Deficit Clean Pulls (5×3 @ 100+%)

5×3 @ 100+% of Clean; focus on driving with legs and not allowing the butt to shoot up on initial lift

Metcon

Metcon (Time)

Competition/Performance Training
3 rds for overall time

3/2 Rope Climbs

50ft Prowler Sprint

10x Power Snatches 95/65 *UB TNG

50ft Prowler Sprint

2/1 LLRC

-rest 2:00minutes –

Metcon (Time)

Fitness Training
3 rds for overall time

3/2 Strict Pullups (5 banded strict pullups)

50ft. Farmers Carry with KB

10x Hang Power Snatches 65/35 *UB TNG

50ft. Farmers Carry with KB

3/2 Strict Pullups (5 banded strict pullups)

-rest 2 minutes-

Competition/Performance Extra Work

Metcon (Time)

10 Rds @ 85% effort (sprint!)

100m Sprint + 200m/150m Row + .6/.4 Bike

-rest :90s btw sets-