Friday 02.09.18

Warm Up
30 Band Pull Aparts
then
30 Jump Squats
30 Calorie on Rower

Strength
Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight. Warm up sets 8 reps @50% of working weight – Slow controlled pause squats 6 reps @75% – Focus on speed Working Set Max effort reps at chosen weight.

MetCon
AMRAP 20 Minutes
3 rounds of (10 push ups + 15 air squats)
3 Squat Cleans 155/105lbs

E: 75/45#
F: 95/65#
P: 135/95# and stay
C: start at 155/105#, add 10/5# each round

After Party:
Core: 3 x 15 plate v-ups
CE: Row 2k x 4, Rest :90

About Nikki

CrossFit 1525 coach/owner
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