WOD : 9/11/17

Monday 

CrossFit

A1. 20 Minute AMRAP of the following:

  • 5 burpee box jumps (30/24) 
  • 10 Power Snatch (95/65) 
  • 10 Front Squats (95/65) 
  • 20 Russian KB Swings (72/55) 

B1. Closeout: Yoke Carries: 6 trips of 25 feet (not a max effort but throw some weight on!) 

Strength 

A1. Back Squat:

  • 5 x 85% 
  • 3 x 90% 
  • 1+ x 95% (push it this week) 

B1. Jumping Good Mornings: 4 sets of 5-6 reps
(Looking to extend onto the toes at the top. Focus on an explosive hip drive)

C1. Overhead Lunge Step: 4 sets of 12 steps total and rest 60 seconds
C2. Glute Ham Raises: 4 sets of 6-8 reps and rest 60 seconds

D1. Closeout: 6 trips with the yoke of 25 feet