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Blog Tuesday, 9.12.2017

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Tuesday, 9.12.2017

  • by rbwrv
  • September 12, 2017

Tuesday, 9.12.2017

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

Warm up:

Medball Warm up

Mobility:

Squat Prep

Front Rack/Overhead

Strength:

Front Squat

-1×4 @ 70%

-2×4 @ 75%

-2×3 @ 80%

-1×2 @ 85%

WOD:

5 min AMRAP

-5 Pull up

-10 Shoulder 2 Overhead (135/95)

Rest 2 Minutes

5 min AMRAP

-5 Toes 2 Bar

-10 Overhead Squat

Keep a running score for 2nd AMRAP

start where you leave off    

1st amrap ends with rep 8 on Shoulder 2 Overhead, 2nd amrap starts at rep 9 on Overhead Squat

Accessory:

Wall Sit

-3 minutes

Add weight if possible

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