Tuesday 10.03.17

Warm Up:
Thoracic Spine Mobility
Couch Stretch
then
5 Rounds
:30 on/ :30 off
Empty Bar OHS Hold

Strength – compare to 08/17
3 Attempts at Max Rep Overhead Squat at 75% Bodyweight
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

E: 25% body weight
F: 50% body weight
P: 75% body weight
C: bodyweight

MetCon – compare to 08/18
“Elizabeth”
21-15-9
Squat Cleans
Ring Dips

E: 55/35#; box dips
F: 75/55#; thicker band
P: 115/75#; thinnest bands
C: 135/95#

After Party:
Core = stretch & mobility
CE =For Time = 4 Legless Rope Climbs; Rest 2:00; 3 Legless Rope Climbs; Rest :90; 2 Legless Rope Climbs; Rest :60; 1 Legless Rope Climb

About Nikki

CrossFit 1525 coach/owner
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