7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Beka
6p: All Levels CrossFit & Open Gym- Beka
Workout of the Day (WOD)
A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
Russian Kettlebell Swings (70, 53#)
And coming tomorrow…
For time –
30 clean & jerks 135/95#
Deciding between Scaled or Rx? Or debating what to scale the weight to? – Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.
Holiday Travel Workout
3 rounds for max reps:
Max unbroken push ups, rest 1 min
max reps hollow rocks, rest 1 min
max reps mountain climbers, rest 1 min
max reps supermans, rest 1 min
For each movement, go to failure, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post reps to comments.