CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Technique work paying off for Mike!
Strength
Front Squat (Build to today’s heavy 2RM)
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
Conditioning
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24″/20″)
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24″/20″)
Aim to complete Wall Balls in 2-3 sets each round