Muscles Monday

CrossFit Blaze – CrossFit

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Warm-up

Warm up Oly 2016 (No Measure)

500m Run or Row Buy-In

2 rounds For WARM UP

10 PVC Passthroughs

6 Overhead Lunges w/ PVC

6 Clean grip snatches w/ PVC

6 Overhead squats w/PVC

10 Mixed hand placement push ups

Strength

Front Squat (Find a heavy set of 3 in 15 mins)

Metcon (Weight)

2 rounds (10 mins)

10 Barbell Strict Press

10 Front Rack Lunges

Metcon (Time)

21-15-9

Burpee Pull ups

Power Cleans

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 165/110

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min