CROSSFIT
Wendler overhead squat, Week 1
Use 90% of 1RM for the following
-Set 1: 5 reps at 65%
-Set 2: 5 reps at 75%
-Set 3: 5+ reps at 85%
8 minutes to ascend the ladder:
2 thrusters, 95#/65#
2 burpees
4 thrusters, 95#/65#
4 burpees
6 thrusters, 95#/65#
6 burpees
etc.
CROSSFIT LITE
5 Rounds:
Sled Push High Handles (D+B)
8 Toes to Bar
then…
Part 2
“Annie”
50-40-30-20-10
Double unders
Sit-ups
COMPETITOR
- Power Snatch – 60% x 1 x 4, 70% x 1 x 3
- Power Clean & Power Jerk – 60% x 1 x 4, 70% x 1 x 3
3 rounds for time
10 DB row/arm
10 1-arm DB bench press/arm
Download MindBody Connect to Sign Up for Classes on Your Phone
OPEN GYM: During Active Class Times except during Fundamentals at 5:30 to 6:15am and 7:30 to 8:15pm
CLOSED ON THANKSGIVING DAY except for 10AM WOD and 8:30 Competitor WOD