Wednesday, May 18, 2016

CrossFit Workout - Thursday 5/19/16

Back Squat 5x5 or 5-5-5-5-5

Based on your last back squat workout.  If your most recent back squat workout was a 5x5, you will perform 5 sets of 5 reps at 5-10lbs. heavier than your last workout. If your most recent was a 5-5-5-5-5 or a 5 rep max, you will attempt to beat our previous top weight by at least 5-10 pounds.  The coach(es) on staff will assist you with selecting the proper warmup and working set weights.

Enter your results in WODhopper.

Warmup:  5 minute row, warmup pace, 5 reps each of KB sumo deadlift high pull, KB swing, KB goblet squat & burpees, for 3 rounds.

Conditioning/AfterWOD:  5 minutes max rep wall ball shots with 3 burpees at the start of each minute. 

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