CROSSFIT
Wendler Overhead Squat, Week 2
Use 90% of 1RM for the following
-Set 1: 3 reps at 70%
-Set 2: 3 reps at 80%
-Set 3: 3+ reps at 90%
then,
Partner WOD
Cycle for 8 minutes:
TK: 15 Burpees
P2: Row for max calories
CROSSFIT LITE
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are pushups, the third 8 intervals are
sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
COMPETITOR
Overhead Squat 5 sets of 4 @75% (snatch)
Then..
5 rounds:
3 rope climbs
30 Ball Slams (50/35)
note: rest 45 seconds between rounds
SKILL
30 Power Snatches (135/95)
30 Ball Slams (50/35)
30 Power Clean & Jerks (135/95)
30 Ball Slams (35/25)
*Weight for both barbell movements are the same
*20 Minute Cap
STRENGTH
Clean and Jerk practice
Work up to heavy doubles
-”Fat Ass Grace” 20 min cap, heavy as you can.
-MeatCon finisher TBA