SATURDAY

Here’s an oldie but a goody from last July …

CrossFit WOD:

400 meter Farmer’s carrry w/ 53#/35# kb  RX+ 70#/44#

20 deadlifts 225#/155# RX+ 255#/185#

200 meter Farmer’s carry w/ 53#/35# kb  RX+ 70#/44#

20 deadlifts 225#/155# RX+ 255#/185#

*** Every time you have to put the kettelbell down you will perform 5 burpees.

*** Every time you put the bar down (no dropping from full extension) you will perform 5 V ups

WEIGHTLIFTING/OLY CLASS @ 10

-8 sets: high hang snatch + snatch (with no foot movement) @ 65 – 75% of 1 RM snatch

– EMOTM …

back squat

set 1 – 40% x 1 rep

set 2 – 50% x 1 rep

set 3 – 60% x 1 rep

set 4 – 70% x 1 rep

set 5 – 80% x 1 rep and then …

One set of 80% back squat x max reps @ 20 x 1 (you get one full breath cycle, exhale, inhale, brace and decend – if you take longer than that your set is over)

Group stretch – hip/quad/hamstrings