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.