Wednesday

Mike S. Tire Flipping

You want a piece of me????   CrossFit Regionals Workout #4

50 Back Squats (135#/95#)
40 Pull Ups
30 Push Jerks (135#/95#)
50 Front Squats (85#/65#)
40 Pull Ups
30 Push Jerks (85#/65#)
50 OH Squats (65#/45#)
40 Pull Ups
30 Push Jerks (65#/45#)

There will be a 30min time cap on this workout & All weight will be cleaned from the floor.

MOD:

*Suggested scale is cut the reps down and scale back the weight to starting with 95/65#. Remember who this workout was written for! Be smart about what you take on and it must be approved by a coach prior to the start.
FYI…That’s 150 weighted squats, 120 pull-ups and 90 push jerks!  And if you don’t know what a push jerk is…..your not doing them.

Foundation

Amrap 25 mins

20 KB Front Squats
15 Pull-ups
10 KB Push Press

Consult with coaches for appropriate #

Cool Down

El Rollo!

*Recovery day at home?  Take a nap.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s