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Blog Tuesday, 2.7.2017

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Tuesday, 2.7.2017

  • by rbwrv
  • February 7, 2017

Tuesday, 2.7.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Gymnastics: 6:30pm

Warm up:

-200m Run

-Medball Warm up

Mobility:

Squat Prep

Front Rack

Overhead

Strength:

Front Squat

-1×4 @75%

-1×3 @ 80%

-1×2 @ 85%

-1×1 @ 90%

Back Squat

-2×3 @ Front Squat 90%

 

Blue Print 

Back Squat

-5×5 at a moderate weight

try to slowly work up weight in each set

 

WOD:

3 Rounds For Time

-500m Row

-20 Wall Balls (20/14)

-10 Toes 2 Bar

 

Blue Print:

3 Rounds For Time

-300m Row

-15 Wall Ball

-10 Hanging Knee Raise

 

Accessory:

Overhead Plate Hold

-accumulate 3 minutes total

Blue Print  (use 10 lb plate)

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