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
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