Mar, 26

CrossFit LandRush Workout 03/27/2017

By Coach Dan

CrossFit

Weightlifting
Back Squat 
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Back Squat 
One set of:
Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Metcon
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Wallball Shots (20/14)

Endurance

Metcon
For Time
800m Run
30 Burpees
600m Run
20 KB Swings (55/35)
30 Burpees
400m Run
10 Wall Ball Shots (14/20lbs)
20 KB Swings
30 Burpees
200m Run
5 Pullups
10 Wall Ball Shots
20 KB Swings
30 Burpees

 

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