CrossFit Workout 5/8/17 Monday

FRCF Combatives

Tuesday nights at 6:30 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3(power clean + squat clean), up to workout weight
pull-up warm up after each set

Workout (start this at 40 past the hour)

25-20-15-10-5 reps for time of:
squat cleans, 135 lbs/95 lbs/65 lbs

If you can do muscle-ups, please do 10-8-6-4-2 reps of muscle-ups instead of the pullups.

This has a 20 minute time cap.

Competition Team Lift

Back Squat
Max your back squat.  Do this before your CrossFit Workout if possible.

Competition Team Skills

5 rounds for completion of:
150 meter run
4 rope climbs

Supplemental Workout

Airdyne Intervals
15 rounds of:
1 minute hard
1 minute easy spin