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| lots of bars in action at mikes gym!! |
wednesday:
day 3 of rest week!!
CrossFitters
Warm Up: Row 500m, then junk yard dog. Next, work up to 90% of your 1 RM front squat. Perform any stretches or dynamic movements of your choice as you are working up to your 90%.
Strength: Front squat - 1 reps x 10 sets @ 90% 1 RM.
*No more than 2 minutes between sets.
Work Capacity: Complete 10-8-6-4-2 reps of...
Front rack weighted barbell lunges* (115#/85#)
Bar facing burpees
*10 right and left leg, 8 right and left leg, etc
Core: 120x sledge strikes for time
*Use the heaviest sledge hammer you have.
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