141027 Monday – BTWB & “Hot Bronze”

Do you normally log your scores on BTWB? If you need to get an account send info@diablocrossfit.com a email with BTWB in the subject.


Mobility:  Hip mobility


Skill Practice Warm Up:  None.


Workout:  Front Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort, adjusting load each set)

Superset: Ring outs

4 x 6 reps (adjust body so that 6 reps is challenging)

Metabolic Conditioning Workout:   “Hot Bronze” 3 rounds for time.

10 back squats cleaned from the floor (Advanced: 155lbs, Intermediate*: 93lbs, Novice: 63lbs)

10 burpees

200m run

1 minute rest

*Women’s Rx

Scaling Guide:  6 – 10 minutes

Log your results online by clicking here.

Compare To:  2013 – 01 – 14


 

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