WMG

.

Trigger/Warm-up/Mobilise/Activate

.

1) Back Squat

2-2-2-2-2-2 (88% of 1 RM)

* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%)!

* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!

.

Be sure to warm-up adequately – use the following as a warm-up guideline:

4 reps on 55% 1RM

2-3 reps on 70% 1RM

1 reps on 80% 1RM

.

then…

Complete 50 Rounds of the following for Time:

1 Clean (power) & Jerk (push) (36 kg / 60 kg)

2 SDHP (24 kg / 32 kg)

3 HR Burpees

.

Time Cap = 20 min

.

Score = Time or Time Cap Plus 1 sec/rep missed!

.

Featured Image – CF Virtuosity on “The Beach” event at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)