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
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