160509

Saturday’s Mobility class at 8am working on opening the shoulders up for a more efficient overhead position. Coach Denise keeping a close eye on the members. 

MONDAY

STRENGTH

160509STRENGTH

Wendler Week 3 Back Squats

*use 90% of actual 1RM when calculating percentages, then add 10 pounds (2nd cycle)


1 x 5 @ 75%

1 x 3 @ 85%

1 x 1 @ 95%

WOD

160509WOD
7 rounds for time of:
7 Thrusters, 115/75
7 Knees to Elbows
7 Burpees Over the Bar

ACCESSORY WORK

A. 3 x 8 Front Rack Step-ups, each side (do NOT push off back leg, so weight should be lighter)
B. 3 x 8 Weighted Box Jumps, 20′ w/ dumbbells in each hand (you choose load)
C. 3 x max reps of Glute Ham Raises, rest as needed

 

BASEFIT

WOD

160509BF
20 minute AMRAP of:
Row 500 meters -or- Bike 1,000 meters
21 ABMAT SU
15 Burpees
9 Strict Pull-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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