Tuesday 1/7/2020

CrossFit Raw Steel – Workout Of The Day

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Weightlifting

TEST

15 min. clock

-5,5,3,3,1,1,1,1 Back squat working to 1 rm for the day

**Immediately after each set, perform 1 standing broad jump for max distance

-7 attempts… first few attempts should be to get mechanics down then on last 3-4 jumps go for distance!

*Assist each other in spotting as you reach your 1 RMax. 1 athlete on each side and 1 behind for safety or make sure you are bailing properly.

Back Squat (5-5-3-3-1-1-1-1)

Gymnastics

Standing Broad Jump for Max Distance (Distance)

Metcon

*If you need to scale sandbag you may remove pouches in the bags- Please remember to place sandbags removed back in the proper bag. We do not want random bags laying around.

Metcon (AMRAP – Rounds and Reps)

13 min. AMRAP

-12 Sandbag cleans (60/40)

-20 Alt. Sandbag front rack lunge steps

-12 Sand bag Push Press

-20 Kb Situps (press OH at top) (35/25))

**you can use sandbag to anchor feet on situps

Address
2335 E Chestnut Expy #100, Springfield, MO 65802
Phone
417-501-9343
Open hours
Mon - Sat (See Schedule)
Phone: 417-501-9343
2335 E Chestnut Expwy | Bldg D, Suite 100
Springfield, MO 65802