Thursday, February 9th 2017

Crossfit

A) back squat 8-6-3-3. Start @ ~75% of 1RM and work up to 85%+ . Between working sets 5-10 strict pullups.

*Scale for strict pull-ups: No bands today, jump to chin over bar and lower down slowly, 5 reps

B) 5x 2 min on 2 min off. Row 300/250m then AMRAP 5 db hang power clean and jerks + 5 db deadlifts (35/25b)

Rx-Plus

50/35lb

Metcon class 

A) 5 rounds of

5 kb clean and jerks L arm-10 kb OH lunges L arm- 5 kb clean and jerks R arm-10 kb OH lunges R arm-20 russian kb swings (53/35lb)-40 double unders

B) Double tabata alternating between 1) mountain climbers 2) slamballs