Tuesday, 2.28.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

500m Row

Dynamic Warm up

Mobility:

Front Rack

Overhead

Squat Prep

Strength:

Front Squats

-2×4 @ 75%

-2×3 @80%

-2×2 @ 85%

Blue Print Strength:

Front Squat

-2×4

-2×3

-2×2

Work up in weight in every set

WOD:

-15 Chest 2 Bar Pull ups

-then-

30 Double Unders

-5 Squat Clean and Jerk (155/105)

-30 Double Unders

-4 Squat Clean and Jerk

-30 Double Unders

-3 Squat Clean and Jerk

-30 Double Unders

-2 Squat Clean and Jerk

-30 Double Unders

-1 Squat Clean and Jerk

-then-

-15 Chest 2 Bar Pull ups

Blue Print WOD:

-15 Ring Rows

-then-

30 Single Unders

-5 Squat Clean and Jerk (45lbs)

-30 Single Unders

-4 Squat Clean and Jerk

-30 Single Unders

-3 Squat Clean and Jerk

-30 Single Unders

-2 Squat Clean and Jerk

-30 Single Unders

-1 Squat Clean and Jerk

-then-

-15 Ring Rows

Accessory:

Plank Holds

-3×30 Second Holds