30-March-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman

Warm-up

Warm-up (No Measure)

2 Min Row

Mobility

– Hip / Glute

– Groin

– 10 Squat sit-down / Get-ups

3 Rounds of:

20 Walking Lunges w/ Hands O/H

10 Back Squat @30X1 20/15kg

10 Good Mornings 20/15kg

Weightlifting

Back Squat (8-5-3-1-1-1-1)

4 Minute rolling clock (28 Mins total)

Percentage of current / assumed 1RM:

8×40%

5×60%

3×70%

1×80%

1×90%

1×100%

1×102%