A1.
Back Squat
Warm Up sets
70% X 3
80% X 3
90% X 3+ (amrap)
A2.
HSPU Negatives
5 Counts X 5 reps for each BS work set (3 sets)
+
400m Run
50 Pull ups
50 Push ups
400 m Run
50 Squats
50 Sit Ups
Post time to comments.
Congrats to Murph 1st Place! Kerrie 2nd Place and Casey (not pictured) 28th!
Shoulder Press
65%x5, 75% X 5, 85% X 5+ (add 5lbs on to your 1RM then take 90% of that for these)
After each set complete 5 strict pull ups or 5 weighted pull ups for 5 negatives
+
5 Min:
5 burpee pull ups
10 lunges
15 Sit ups
5 Min:
1 Rope Climb
20 Double Unders
3 Ring dips
5 Min:
5 GHD Sit Ups
150 m Row
10 KBS
5 Min:
10 Wall Balls
10 Burpees
Move at a pace which you can maintain constant movement.
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Back Squat
65% X 5
75% X 5
85% X 5+
****add 10lbs on to your 1RM from the last cycle then multiply that number by .9 for the above percentages.*******
After each work set of back squats complete:
10 1 Arm DB Rows each arm- heavy
+
20 reps 135/95 Front Squat
30 Box jump 30/24 inch box
40 Kettlebell swings, 53/35
50 Wall ball shots, 20/14 pound ball
Jason Marcus gets his first muscle up!
Back Squat
40% X 5
50% X 5
60% X 5
70% X 10 X 3
3 rounds for max reps:
1 min power cleans 95/65
Rest 15 seconds
1 min thrusters 95/65
Rest 15 seconds
1 min double unders
Rest 2 min
Booty cam!
Back Squat – These percentages are based on 90% of your 1RM
Warm Up sets
5 X 75%
3 X 85%
1+ X 95%
+
21-15-9
Front Squats 95/65
Push Press 95/65
Pull Ups (men strict, ladies may kip)
WOD Courtesy of the Affiliate Owners Throwdown
“The Line Up”
A. Squat snatch; 1, 1, 1, 1, 1; rest 90 seconds
A great CrossFit Olympic cert at Flowery Branch High School this weekend.
A.
Shoulder Press
Warm Up Set
65% X 5 Reps
75% x 5 Reps
85% X 5+ Reps (Do until failure)
All percentages above based on 90% of your 1RM from last week
B.
Ring Dips
3 Sets of 10
+
7 rounds for time:
7 power clean 135/75
7 no push up burpee lateral hops over bar
