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2
Apr

04032017

Crossfit Garage – Crossfit Competitive Programming

Warm-up

Warm-up (No Measure)

Warm Up

EMOM x 12

MIn 1- 30 DU + 6 Pistols

Min 2- 10 V-Ups

Min 3- 20-30 sec H.S. hold

Weightlifting

Snatch Balance (just build weight as necessary)

Back Squat (EMOM x 7: 3 Back Squats… 75-80%)

Metcon

3RFT (Time)

3RFT:

500m Row

25 Burpee Box Jump Overs, 24/20

Conditioning

Metcon (Time)

1x 400m

Rest 1 min

2x300m w/ 100m walk b/t reps

Rest 3min

1x400m

Rest 1 min

3x200m w/ 100m walk b/t reps

Rest 3min

1x400m

Rest 1 min

4x100m w/ 100 walk b/t reps

Done

All 400m should be at 1 mile PR pace.

300m, 200m and 100m should get progressively faster.

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