Monday 11.13.17

Warm up
HIp mobility
then
20-15-10
Hang Squat Cleans 65/45lbs
SDLHP 65/45lbs

Strength
Squat Clean
Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset
then
7×1 @ 82.5-92.5%

MetCon:
3 rft:
400m run
8 deadlifts
2 legless rope climbs

E: 115/75#; 6 jumping pull ups per round
F: 135/95#; 6 banded dead hang pull ups per round (no kip)
P: 185/135#; rope climb or 6 dead hang pull ups per round
C: 225/155#; regular rope climb
C+: 275/185#

After party:
Core = 3 x 15 k2e
CE = Row 200/150m x10; Rest :60

About Nikki

CrossFit 1525 coach/owner
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