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Wednesday

4
Nov

Wednesday

funny-motivational-crossfit-quotes-7

SKILL

 

EMOM in 9 min

 

Min 1 = Bridge Holds x :45’s

Min 2 = 3 Wall Climb w/ 3’s hold

Min 3 = 10 Hollow Rocks + 10 V-Ups

 

STRENGTH (Week #3)

 

Deadlifts

 

Warm Up sets

 

5 @ 50%

5 @ 60%

5 @ 70%

 

Working Sets

(rest/stretch 2-3 min btwn sets)

5 @ 75%

3 @ 85%

1+ @ 95%

 

WOD

 

3 Rounds of 

 

500 m Row

10 Front Squats (135/95)(115/75)(95/65)

20 CTB Pull Ups

10 Burpees Over Barbell

Rest 3 min