Barbell – Monday April 23, 2018
Snatch: Perfect reps!!
2 sets x 3 reps @ 70%
2 sets x 3 reps @ 75%
Back Squat:
3 sets x 5 reps @ 75%
Push Press:
5 sets x 3 reps @ 75%
Today's CrossFit WOD
CrossFit – Tuesday, July 17th, 2018
Workout of the Day
-Strength-
Back Squat (%’s off 3RM)
75% x 3
85% x 3
95% x 3+
*Base percentages off 3RM. Complete sets on a 2 minute clock.
Dumbbell Step ups
5 x 7 each leg
I – 55/40
II – 45/30
III – 35/20
*All athletes should use a 20 inch box with a dumbbell in each hand.
*Complete sets on a 2 minute clock.
-Accessory-
Three sets of:
Behind the Neck Snatch Grip Press x 15
Seated Zottman Curl x 12
*There is a 8 minute window in which the above work is to be completed.
-Conditioning-
As many reps as possbile in 1:15 minutes of:
3 Overhead Squats, 135/95
3 Bar Facing Burpees
*Rest 45 seconds between cycles.
*Complete 4 total cycles of the above couplet.
Post all results to Triib and/or comments
Vise athlete Ryan Pritchard killing it on Hot Shots 19.
Posted in CrossFit WOD
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