Thursday, January 19 2017.

Thursday, January 19 2017.

 

CrossFit:

Day Nine.

 

OLY - Squat Clean

Every 2:45 for 6 rounds

5 reps @ 65-80% of 1RM.

Drop and reset each rep.

 

 

STRENGTH - Back Squat

3x85%

2x90%

1x95%

All %'s based off of your 1RM.

 

 

ACCESSORY - Weighted Plank Holds

2x45sec. *SAME WEIGHT DONE AS LAST WEEK.

 

 

 

 

M Six Week Challenge:

Test Two.

 

SKILL -

Deadlift

Box Jump / Step Ups

AbMat Situp

Jump Rope

 

 

WOD - 5 Rounds for time

9 Deadlifts

12 Box Jumps / Step Ups

15 AbMat Situps

90 Singles