The Power House at Highland
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9:26 am

150205

P1

A. EMOM 16' 
1- Row or stairs for 8-10 Calories
2- Wallball x 8-10

B. 3 sets for load 
20 dumbbell thrusters
Rest 60" 
20 kb swings 
Rest 60" 

C. 3 sets
Bulgarian Split Squat x 6-8 per leg
Rest 45" 
Abmat Situps x 20-25 
Rest 15-30" 


P2

A. Complete 5 Touch and go squat cleans at 50%, 5 @ 60% of best clean. 

Then, complete 5 Touch and Go Cleans (full squat, from the ground)  every 2' for 8' starting at 70%. Increase weight as technique and speed allows. 

After the last set, take 85% of the heaviest load achieved in the 8' and complete one set of max effort touch and go squat cleans. 

B. Back Squat
Set 1-- 5 reps at 50% or 135#, whatever is lighter
Set 2 - 5 reps at 65% 
Set 3 - 3-4 reps at 75%
Set 4 - 2-3 reps at 80%
Set 5 - 2-3 reps at 85%
Set 6 - 1-2 reps at 90%
Set 7 - Take 65% of heaviest load achieved above and complete a 20RM back squat attempt. If you successfully hit 20 reps last week, add 5-10# this week. 


C. Complete 3 rounds of the CrossFit warmup for quality or EMOM 10' 200m row