Wednesday 2.17.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Leonidas Barbell Club meets at 6:30pm
Warm-Up:
400m Run 2 Rounds- 10 Air Squats 10 Lunges Squat Prep/Ankle Shoulder Mobility Strength: Front Squat 1×3@ 65% 2×3 @ 70% 2×3 @ 75% 1×2 @ 80% WOD: 3 Rounds for total reps- 0:00-2:00 Run 300m then ME DU 2:00-3:00 ME Push Jerk 75/55# 3:00-4:00 ME Pull-Ups 4:00-5:00 ME Hang Squat Cleans 75/55# *5 min rest between rounds Large classes- Work in partners- One partner does 5min work, while other partner rests, then switch. This workout was done recently by Dan Bailey, 4x CrossFit Games athlete. You can watch the video and commentary of Dan completing this workout HERE Accessory Work: |
3×10 Weighted GHD Sit-Ups
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