01/24/2017  January 23, 2017

Power Lab Calimesa – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

10 Rounds for time

5 Front Squats 135/95lbs

5 Push Jerk

5 Strict Handstand Push Ups
The barbell work should be treated like a complex and should not be necessary to drop the bar between squats and jerks. SHPSU should not be more than 2 sets ever.

Weightlifting

Deadlift (3RM)

Rest 5 MIn after Metcon, then take 10 MIn to fine 3RM. Be VERY CAREFUL with the deadlifts, no hurt backs!!!