CrossFit – Wednesday, February 7th, 2018

Rest Day or Optional Programming

-Accessory Strength-

1. Dead-lift

75% x 5
85% x 3
95% x 1

*Base percentages of current 5RM.

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

70% x 7
80% x 5
90% x 3+ (up to 7 reps)

*Base percentages off current 5RM.

3. Three sets of:
DB Bent Over Row x 7 each arm
GHD Sit ups x 25 reps

Anything can be modified – the goal is to learn the technique so we can keep getting stronger and reach our goals.