IndustrialAthletics – CrossFit
After some pistol practice today, we will burn out the legs with running and shoulder to overhead. Pick a weight that is a challenge for 10 reps. The weight should be between 75 and 85% of your max shoulder to overhead weight. Another way of looking at it, it should be heavy for sets of 5.
Pistol Practice
EMOM 6 Min:
6 Pistols (pause for 2 seconds of the bottom of the squat)
Metcon (Time)
4 Rounds for Time:
Run 400m
10 STO (185/125)
Scaling:
Platinum: As written above
Steel:
4 Rounds for Time:
Run 400m
10 STO (155-135/105-95)
Brass:
2 Rounds
Run 400m
10 STO (115-95/75-65)
2 Rounds
Blgd Run
10 STO
Bronze:
4 Rounds for Time:
Lot Sprint
10 STO (75-55/55-35)