Wed 4/10:
10 min DROM Complete
and then
CrossFit GP WOD
Warm Up3 minutes Run/Row/Ride/Jump
Dynamic leg swing sequence
27 Squats Complete
WODBoth ClassesBack Squats
Using the listed percentage of your 1RM back squat from last week, complete the following using the same style of back squats (high bar or low bar): Based on 385 HBBS
10 @ 60% 10x232
8 @ 70% 8x270
6 @ 75% 6x290
4 @ 80% 4x315
Then:
Performance4 minute AMRAP of Snatch Balance (135/95)
Hold for 10 seconds at the bottom.
Every time the bar falls = 10 burpee penalty at the end of the 4 minutes 8 complete/no penalties
Dynamic leg swing sequence
27 Squats Complete
WODBoth ClassesBack Squats
Using the listed percentage of your 1RM back squat from last week, complete the following using the same style of back squats (high bar or low bar): Based on 385 HBBS
10 @ 60% 10x232
8 @ 70% 8x270
6 @ 75% 6x290
4 @ 80% 4x315
Then:
Performance4 minute AMRAP of Snatch Balance (135/95)
Hold for 10 seconds at the bottom.
Every time the bar falls = 10 burpee penalty at the end of the 4 minutes 8 complete/no penalties
I didn't mean to screw with your programming, but I've felt really good lately and wanted to get in and lift with some other folks. I felt really good (did not push past red-line) and had a lot of fun.
Let me know what you think.
Let me know what you think.
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