Monday

CrossFit First Creek – CrossFit

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Metcon

Metcon (Time)

*REPEAT METCON*

Refer back to 1/8/18

For time:

Buy-in: 50 Wallballs (20/14)

5 rounds

6 Chest to Bar Pull-ups

6 Power clean (115/75)

Cash-out: 50 Wallballs (20/14)

RX+

Buy-in:50 Wallballs (30/20)

5 Rounds

3 Bar Muscle-ups

6 Power Cleans (165/105)

Cash-out: 50 Wallballs (30/20)

Weightlifting

Back Squat (7×2 @90% of last week’s double)

Take your heavy double weight from last Monday and do all 7 sets at 90%. It’s about power and explosiveness here. Once you hit desired depth in the bottom of the squat, fire out of the bottom, in a controlled fashion, to full extension. Weight should be heavy but something you should be able to move efficiently.