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Wednesday 5/3/17:


W/U CONDITIONING:

  • 250m row

  • Bring Sally Up - air squat

  • additional w/u coach's choice

STRENGTH:

WEEK 2 DAY 3

  • barbell curls: 4x8

  • pendlay row: 4x8

  • bench press: 4x8

  • Use a weight that is comfortable enough to maintain good form

  • make each set heavier

  • front squat: 4x8 at 60%, 65%, 70%, 75%

  • snatch grip deadlifts: 4x8 at 60%, 65%, 70%, 75%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

10min AMRAP: (courtesy of CrossFit Influx!)

  • 1,000m row ~or~ 2400m air bike

  • max reps wallballs 20/14 in remaining time

(EXTRA CREDIT: use a heavy wallball)

POST WOD ACCESSORY:

  • tabata hollow hold

  • 50 strict pull-ups

  • 50 weighted sit ups

  • use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD

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