Wednesday, January 4, 2017

CrossFit Workout - Thursday 1/5/17

Strength or Skill:
4 rounds, 3-2-1 reps of back squats & box jumps
Rest 2+ minutes between rounds.  Perform 3-5 sets of 5 rep warmup sets, starting with an empty bar and increasing each round to your 1st round workout weight(50-60% of 1RM)  Use the highest box you are comfortable with. Record heaviest weight used and height of box.

For strength:  Target 80+% of your 1RM in 4th round, as long as your form allows
For skill: work up to a medium heavy weight and practice/develop impeccable form
If you do not have a solid, full depth squat, do no go heavy. Work on form with the skill option.

Conditioning: 5 rounds of
15 goblet squat  55/40
1 minute max reps double unders

Record total number of double unders completed in the workout.  You'll watch the clock to time each minute of D/Us. No more rest between rounds than the time it takes to record your d/u reps.

Warmup: CrossFit Warmup, 10 reps each x 2 rounds
Mobility: Coach's Choice

*** Did you hear, 2017 is the Year of the Squat!!!

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

No comments: