Tues 1.24.17

Strength: Back Squat and Floor Press EMOM

  • Min 1: 8 Back Squats, around 65 to 70% (adjust weight if with a partner so both are the same¬†weight)
  • Min 2: 8 Floor Presses (155/95)
    • Find a person to share a bar with if needed.¬†
    • For 5 Rounds. (10 minutes total)

WOD: Tabata

  • The Goal of today is to test your strength endurance during the strength and muscle endurance during the tabata
  • HRPU (No seesaw-ing)
  • L-Sits (Mod: One Leg Up, alternate every 10 seconds¬†
  • G2O (45/25)
    • 1 Round = 20 Seconds of HRPU, 10 sec rest, 20 Seconds L-Sits, 10 Sec Rest, 20 Seconds G2O, 10 sec rest
    • Complete that sequence 4 times
    • Then take a 2 minute rest¬†
    • Complete another 4 rounds¬†
    • Not need to keep track of anything. Just work hard and keep for tight


Mobility:

  • 4×5 Weighted Pass Throughs (Every 45 Seconds)
  • 2×30 Twisted Cross (each side twice)


The Low Down:

  1. To learn more about the CrossFit Open: Here
  2. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
  3. March 24, 2017: Friday Night Lights (80’s Theme)
  4. April 22, 2017: Battle of Baes 2
    • So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin

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