Friday, 2.10.2017

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

Warm up:

3 Rounds

-10 Cal Row

-6 Burpees Over Rower

Barbell Warm up

Mobility:

Overhead

Shoulders

Posterior Chain

Strength:

A) Bench Press

-5×5 Working to Heavy

B) Bent Over Row

-5×5 Use same weight on all 5 sets

(Blue Print will do same strength)

WOD:

Open WOD 16.3

7 Minute AMRAP (as many reps as possible)

-10 Power Clean (75/55)

-3 Bar Muscle ups  (Scale-6 Pull ups)

Blue Print WOD:

7 Minute AMRAP

-10 Hang Power Snatch (15#)

-6 Banded Pull ups or Ring Row
Accessory:

GHD Sit Up

or weighted sit up

-4×10