THURS 09.06.18

By September 5, 2018 WOD No Comments

Jon and Elana warming up the hip flexors.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Back Squat
E3MOM

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Complete one set on the 3min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

And coming tomorrow...

A.18 Min AMRAP
200m Run
2 Rope Climbs
15 Box Jumps (24/20)
-Rest 5 minutes-
7 Min AMRAP
50 Double Unders
10 Overhead Squats (135/95)

Post rounds and reps for each WOD Ex: 5+15 Rx, 4+55 Rx

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