WOD @theprogrm - 07. Januar 2018

Warm Up

3 rounds of:

10 Squats as low as possible

10 Active shoulder opener with a 2 sec hold at the top

10 Good mornings with PVC pipe on the back

Then,

For each movement once the movement is about to start:

10 reps with empty bar

5 reps with a bit of weight added

3 reps with a bit of weight added

2 reps with a bit of weight added

Then build up in singles  

 

E.g. BS: 10@20kg, 5@40kg, 3@60kg, 2@80kg, 1@90kg, 1@100kg, 1@110kg, 1@120kg, 1@125, 1@130kg, 1@135kg

 

Strength / Skill work:

CrossFit Total:

1. Find your daily 1RM BS

2. Find your daily 1RM DL

3. Find your daily 1RM Strict press

 

*20 min time cap on each lift

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