Tuesday, February 7th 2017

Crossfit

A) 4 rounds. Go every 3:30 minutes.

8-10 deadlifts @55-65% + 10 Z press w/kbs or dbs

B) 5 rounds of

5 heavy front squats (185/135lb or around 65% 1RM, no more than 70%) -10 box jump overs-15 pushups-200m run

Rest 1 minute after each round.

*Front squats are start from the floor, not a rack.

Rx-Plus

15 HSPU and 225/155lb or 65% 1RM

Metcon class 

A) 1000m row for time

Rest 5 minutes

750m row for time

Rest 4 minutes

500m row for time

Rest 3 minutes

250m row for time

B) 4 rounds: 5 strict toes to bar-10 ring rows-15 goblet squats-20 hollow rocks