05/04/2015

3
May

05/04/2015

CrossFit Outbreak – CrossFit

QOD

What’s the craziest hair style that you’ve ever had?

Warm-up

8min: AMRAP (No Measure)

10 Air Squats

25sec Hip Opener

25sec Bridge Holds

10 Good Morning

Push the knees out with the elbows

Strength / Skill

If you have not squatted more then three months you will do 5 x 5 across.

Back Squat (High Back Squat 5-5-3-2-1-1-1)

Set Percentage Reps Rest

1 30-50% 5 1-2min

2 50-60% 5 1-2min

3 60-70% 3 2-3min

4 75-87% 1-2 2-3min

5 90-93% 1 3-5min

6 100%+ (PR) 1 3-5min

7 101-105 (PR) 1 X

WOD

Time Trial

1-Mile Run (Time)

Max Effort 1-Mile Run

Challenge for the week

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