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Tuesday 8-12

9
Aug

Tuesday 8-12

Warm up to include individual squat eval.

Back Squat 4 x 5 @ 9 RPE
Deload to 50% and do 1 set of 15
Alternate
Weighted Sit-up (legs straight, partner holding feet, weight placed behind the neck)
4 x 8
then
WOD
3 Rounds
Competition: 250 Meter Farmers Carry (2 KB) , 20 TTB, 10 Snatch   #115/83

Sport: 250 Meter Farmers Carry (2 KB), 20 TTB, 10 Clean   #135/93

Performance: 250 Meter Farmers Carry (2 KB) , 20 V-ups, 10 Power Clean  #135/93

Rx KB weights are #53’s and 35’s for all groups. Scale as needed.

 

Beginner CrossFit Class

Warm up barbell Complex: 3 rounds 5RDL, 5 OH Press, 5 Back Squat. Warm up/teach hollow body/hollow rocks

(A)Learn Deadlift/RDL  (B) Deadlift 5 x 5 towards relative max

(A) Learn OH Press/Push Press   (B) OH press 5 x 5 towards relative max