03/31/2016

30
Mar

03/31/2016

Clinton Hill, East Williamsburg – CROSSFIT

Strength

Back Squat (6-4-2-2-1-max reps)
Every 2 minutes, for 10 minutes (5 sets)*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%

The set is broken if you take longer than one full breath at the top.

WOD (Time)

3 Rounds of:3:00 on, 1:00 off

5 Power Snatches (95/65#)
5 Overhead Squats
20 Double Unders (scale 2:1 singles)

or spend 20 seconds on practicing double undersBegin each round back at Power Snatches. Count number or reps per round.

QOD – Whats your favorite card game?

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