Friday

Pre Warm-Up

3 Round 

10 lunges 

10 cal AB 

+

3 Rounds 

10cal row 

5 inchworms 

10 jump squats 

 

Warm-Up

Dynamic 

Squat Drills 

 

Strength

A.) Front Squat 

1.) Work to 87% for 1×3

2.) Drop 30/20 for 3×3

*Drop 50/30 if 1RM is greater than 365/185

*8 Seated Box Jump after each set 

 

WOD

CrossFit Open 18.4

For Time – 16min cap (9min cap in The Open) 

21-15-9

DL @ 225/155

HSPU 

Then….

21-15-9

DL @ 315/205

50ft HSW 

 

Cool Down 

1.) 5min row – moderate 

2.) 3min ski erg – hard! 

3.) 2min pike 

2018-09-09T20:54:09+00:00 September 9th, 2018|WOD|