April 17, 2017

CROSSFIT
Strength: Back Squat 3/3/3+
*Wendler Week 2, 70/80/90%, last set is for max reps
Weighted Pull-ups (5-5-5-5-5)
*Superset with the back squats using the chain belt or holding dumbbell between your feet. Scale with partner assisted pull ups (holding the feet – no bands)
Conditioning: EMOM x 14:00
Thruster/Sit Up
7 Thrusters 65/45
10 AbMat Sit Ups
*Same minute!

CROSSFIT 101
Skill:
Spend 10-15 Minutes working pull up progressions
Conditioning: For Time
10 to 1
10-9-8-7-6-5-4-3-2-1
Pull Up
Box Jump
Sit Up