HUMP DAY

Main – CrossFit

You are never too old to set another goal or to dream a new dream.

WOD for Peyton is Saturday morning. If you are going to do it, we need all names to turn in Wednesday night.

The custom order for the pullovers, zip ups, and quarter zip jackets will be placed next week. Make sure to fill out the order sheet with the jacket you want. The order sheet is by the whiteboard.

Back Squat (Increase weight from last week)

Metcon (Time)

WOD:

Complete 5 Rounds for time:

5 Thrusters 155/105

10 KB Swings 70/53

20 DUs/40 singles + 5 Burpees

Rest 2 minutes Between Rounds

Metcon (Weight)

The Barbell WOD

Power Snatch

Work to 80% of 1RM Snatch.

Then 2 drop sets x2 reps, Drop sets @ 25# down.

Record your 80%

Power clean + hang clean + Power Jerk (All sets at 60% of 1RM clean)

1 power clean

1 hang clean

1 power jerk

I rep of each is 1set

Box squat (@60% of 1 RM, 3 second to box, relax, explode up!)

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