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.