Strength:
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×3+ at 90% 1RM
Rest as needed between sets.
Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.
GP WOD:
3 RFT:
400 M run
12 Hang power snatch 95/65
24 Wall ball 20/14 10’/9′
Open WOD:
3 RFT:
400 M run
12 Hang power snatch 115/85
24 Wall ball 20/14 10’/9′
The NYC Subway Series is 1 month away. Sundays in August. Join the team and represent CrossFit Gantry and help us try to win the NYC Affiliate Cup!
