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Mon 3-2-15

Posted on Mar 1, 15

Warm up:

500m row

10 single leg glute bridges (each leg)

10 broad jumps

10 monster walks (10 out/10 back)

10 OHS (empty bar) 3 sec pause at bottom

 

Pre Game:

Every 2 mins for 16 mins : Back Squat

Set 1-5 @ 55%

Set 2- 5 @ 65%

Set 3- 3 @ 75%

Set 4 – 2 @ 85%

Set 5- 2 @ 90%

Sets 6-8 – 10 @ 78% ( or add 5-10 lbs from last week)

 

WOD:

CrossFit Open WOD 11.3

5 min AMRAP

Squat clean & jerk (165/100)

* can be a squat clean then strict press, push press, push jerk, split jerk or squat clean thruster

 

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