Back Country CrossFit West (Coach Bryn)
0900
Warm Up
Box Step Ups
Air Squats
Lateral Squat Jump over line
BB Front Squat
BB Good Mornings
PVC External Rotation
PVC paused Front Squat
PVS paused Shoulder Press
PVC paused Push Press
Scap Pullups
Hanging Shoulder Circles Forward
Hanging Shoulder Circles Backwards
Calf Stretch
Strength
E2M x 6
1 Power Clean
1 Floating Clean (1" off ground)
3 Push Press
@ 60% of 1RM push press and building to heavy
I used 65, 70, 75, 80, 85, and 90 pounds and felt good about the effort. Could have maybe got to 100, but better to develop form.
Metcon (Health)
AMRAP - 15
2 Deadlift (155/105)
4 Ring Rows OR Jumping Negatives
6 Box Step Overs (24/20")
In this one, I bridged the performance and health metcons. I went to 185# on the deadlifts, ring rows and 20" box jump overs. I was able to steadily pace through 10 full rounds.
Finish with foam rolling.
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