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Blog Tuesday, 1.17.2017

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Tuesday, 1.17.2017

  • by rbwrv
  • January 17, 2017

Tuesday, 1.17.2017

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

-400m Run

3 Rounds

-9 Air Squats

-6 Burpees

-3 Broad Jumps (it’s a warm up)

Mobility:

Squat Prep

Front Rack

Overhead

Strength:

Take your time warming up and moving up t0 80%

Front Squat

-1×3 @80%

-2×2 @85%

-2×1 @ 90%

-1×1 @ 95%

Back Squat

-1×6 @ FS 80%

WOD:

9 Minute AMRAP

-10 Chest 2 Bar (SX-regular pull up, Jumping Chest to bar)

-20 Lunge

-30 Double Unders (60 Singles/15 attempts)
Accessory:

Back Extensions

-3×10

 

 

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