August 23, 2016
CrossFit
Warm Up:
500m Row
-Then-
3 Rounds of:
25 Hollow Rocks
25 Arm Haulers
Durability
3 Rounds for Quality:
15 Deadlifts
20 Ring/Bar Rows
30 Leg Levers
*Choose load for deadlifts and stick to it. (135-185/95-125)
WOD: 10 Rounds for Time
250m Row
*1:1 rest ratio
CrossFit 101
Warm-up:
400m run, then:
3 Rounds of:
10 Med Ball Cleans
10 Dumbbell Front Raises
10 Dumbbell Strict Press
*Use same dumbbells for raises and press
Strength: Thruster (3-3-3-3-3)
*Take it from the ground
WOD: For Time
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Incendia Barbell Club
1) Back Squat (10-10-10)
Tempo (5 second down and explode up.)
*60-65-70%
2)Front Squat (3-3-3)
Tempo (same as back squats)
*Stay light to medium