CrossFit – Wednesday, January 10th, 2018

Rest Day or Optional Programming

-Accessory Strength-

1. Dead-lift

65% x 5
75% x 5
85% x 5

*Base percentages off current 5RM.

2. Seated Shoulder Press (out of rack, in front)

60% x 7
70% x 7
80% x 7+ (up to 11 reps)

*Base percentages off heaviest set of 8 from 2 weeks ago.

3. Three sets of:
Bent Over Row x 10 reps
GHD Sit ups x 15 reps

*Use a heavy KB in each hand for the rows.

Never give up – keep fighting to reach perfection…