Our very own Coach Graham will be competing at the Masters of the Universe Competition this Saturday! This is the second Annual Masters of the Universe Competition hosted by CrossFit Lorton for athletes 35 and up. If you would like to come show your support you can arrive around 8:45am to see him compete! CrossFit Lorton is located at 7402C Lockport Place Lorton, VA Please wear your black Crossfit Hard shirts to show your support!


WOD 011115

METCON FIRST!

What exercise did you do this weekend?

Hip Opener

5 Min Hip and Ankle Mobility
Then 3 rounds:
10 steps Duck Walk
10 steps Duck Walk Backwards
10 Med Ball Front Squats
50 Jumping Jacks

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Clean
Pull-Ups

Back Squat 

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD