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Blog Monday, 5.8.2017

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Monday, 5.8.2017

  • by rbwrv
  • May 7, 2017

Monday, 5.8.2017

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

Warm up:

2 Rounds

-200m Run

-15 Air Squat

-8 Push up

Mobility:

Hips

Shoulders

Strength:

Back Squat

-1×8 @ 70%

-1×5 @ 75%

-1×3 @ 80%

-1×2 @ 85%

-1×1 @ 90%

WOD:

-10 Power Snatch (135/95)

-5 Muscle Ups   SX-15 Pull up

-50 Double Unders

-8 Power Snatch (135/95)

-4 Muscle Ups  SX-12 Pull up

-40 Double Unders

-6 Power Snatch (135/95)

-3 Muscle Ups  SX-9 Pull up

-30 Double Unders

– 4 Power Snatch (135/95)

-2 Muscle Ups  SX- 6 Pull up

-20 Double Unders

-2 Power Snatch (135/95)

-1 Muscle Ups  SX -3 Pull up

-10 Double Unders

Accessory:

Bulgarian Split Squats

-3×6 each leg

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