1600 SW 17th Ave
Ocala, FL 34471

06/08/2017

June 07, 2017

Announcements

Bacon Beat Down
Daytona ocean center
June 23-25
http://thebaconbeatdown.com/
CrossFit Ocalas Flag Football

https://www.facebook.com/events/157538358118733/?acontext=%7B%22source%22%3A5%2C%22page_id_source%22%3A252884141581685%2C%22action_history%22%3A[%7B%22surface%22%3A%22page%22%2C%22mechanism%22%3A%22main_list%22%2C%22extra_data%22%3A%22%7B%5C%22page_id%5C%22%3A252884141581685%2C%5C%22tour_id%5C%22%3Anull%7D%22%7D]%2C%22has_source%22%3Atrue%7D

CrossFit Ocala – CrossFit

1 RM week!!!

View Public Whiteboard

Warm-up

On Turf

1 suicide Jog

then

25 ft burped broad Jump -jog to end

25 ft bear crawl – jog to end

25 ft Samson stretch – jog to end

then

x3

5 strict push ups

10 pass throughs

Bench Press (5-5-3-3-1-1-1)

be careful that you dont rush to a new 1 rep max but dont get in to much volume on the way up.

Metcon (Weight)

2 min ME power cleans

rest 1 min

2 min ME front squats

rest 1 min

2 min ME thrusters

Athlete chooses their weight with coaches approval, score is total load volume

(total reps x weight used = score)

Cool Down

x2

150 ft turf walk

hands on head breathe

90 sec saddle position

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text