09/25/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

A: Squat Clean (build to a max)

Metcon

B: Metcon (AMRAP – Reps)

Squat clean – 8

minute AMRAP at 80%

of A

09/22/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

A: Overhead Squat (build to a max)

B: Handstand Walk (Max effort HS walk x 3; rest as needed)

Pull-ups (3 minutes AMRAP strict pullups)

*Strict

**Put yourself out there!!!

500m Row (Time)

Max Effort 500m Row

09/15/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Squat Clean (2 RM)

Strength

WOD

Metcon (No Measure)

4 sets of:

Plate Jump Burpees x 12 (FAST) (10#); rest 15 sec

Russian KBS x 12 (FAST) (53/35#); rest 15 sec

Sprint 100 meters; rest 30 secs