Pre Open Block 2 Jan-Feb 2019

Week 4 -Wednesday

CrossFit Conditioning - Wednesday, February 06, 2019

 

WOD:- Wednesday - Competition
A) Build to 75% of your 1rm Back Squat
. Then EMOM for 8 min complete 5 back squats
B) 3 rounds-15 min cap
. 21xBox Jumps
. 15xPull Ups
. 9xDeadlifts 102/70
.....

 

WOD:- Performance
A) Build to 75% of your 1rm Back Squat
. Then EMOM for 8 min complete 5 back squats
B) 3 rounds-15 min cap
. 21xBox Jumps
. 15xPull Ups
. 9xDeadlifts 80/55
.....

 

WOD:- Base & Teens
A) Build to 75% of your 1rm Back Squat
. Then EMOM for 8 min complete 5 back squats
B) 3 rounds-15 min cap
. 21xBox Jumps
. 15xBanded Pull Ups
. 9xDeadlifts 60/40

:::::

 

WOD:- Wednesday - Strength & Conditioning
A) Strength Training: 25mins
.
4 x 7 Back Squats @ 65-70% 1RM (90sec Rec)
.
4 x 7 Strict Shoulder Press @ 65-70% 1RM (90sec Rec)
.
4 x 7 DB/KB Bent Over Rows @ 20+/10+ (90sec Rec)
B) Conditioning: 12min AMRAP
. 20 x Wall Balls 24/20
.
10 x Horizontal Ring Rows with Feet on box
. 30 Dubs or 60 Skips

 

 


Trackback Link
http://www.crossfitconditioning.com.au/BlogRetrieve.aspx?BlogID=11166&PostID=736533&A=Trackback
Trackbacks
Post has no trackbacks.