Back Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of your 1 RM
GP WOD:
AMRAP 4
Knee-ups
* 30 lateral bar hops each time you break
rest 2 minutes
AMRAP 4
Hang power snatch 75/45#
* 30 lateral bar hops each time you break
rest 2 min
AMRAP 4
KB swings 44/26#
* 30 lateral bar hops each time you break
Open WOD:
AMRAP 4
T2B
* 30 unbroken double unders each time you break
rest 2 minutes
AMRAP 4
Hang power snatch 95/65#
* 30 unbroken double unders each time you break
rest 2 min
AMRAP 4
KB swings 53/36#
* 30 unbroken double unders each time you break
Our CrossFIt Endurance class begins tonight at 6:15. Endurance classes will focus on running form and technique. We will be doing short and middle distance intervals with the volume progressed each week.
Endurance Wod:
5 x 400M w/ 90 seconds rest between
New t-shirts, tanks and hoodies are in. Get them while they last.
