• WMG
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Front Squat 
  • 2-2 (95% of 1 RM) 
  • .
  • NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the 4th week then do 6 sets of 10 on 70%, if you missed the 5th week then do 6 sets of 8 on 75%, if you missed the 6th week then do 5 sets of 6 on 80%; if you missed the 7th week then do 4 sets of 4 on 85%; if you missed last week then do 3 sets of 3 on 90%.
  • *Rest 3 min between repeats
  • .
  • Be sure to warm-up adequately – use the following as a warm-up guideline:
  • 4 reps on 50% 1RM
  • 3 reps on 65% 1RM
  • 2 reps on 75% 1RM
  • 1 rep on 85% 1RM
  • .
  • then…
  • .
  • 2) Complete 10 Rounds of the following for time:
  • .
  • 5 Power Cleans (48 kg / 80 kg OR 60% of your 1RM)
  • Run 150 m
  • 10 T2B
  • .
  • Time Cap = 20 min 
  • .
  • Score = Time or Time Cap Plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – A super team, Team Reebok North, who will partake in the CrossFit Team Series starting on 28 August 2014 (Image courtesy of CrossFit, Inc.)