Thursday 28 February WOD

FOR TIME
100m Run
30 KB Goblet Squats
30 KB Swings
30 KB Sumo Deadlift High Pulls
200m Run
20 KB Goblet Squats
20 KB Swings
20 KB SDHP
400m Run
10 KB Goblet Squats
10 KB Swings
10 KB SDHP

* * *

CrossFit HQ WOD:

Rest Day

* * *

CrossFit Football WOD:

Find:
1 RM Box Jump
then…
Amateur
Complete 3 sets:
Squat 5 reps (add 5 lbs to last workout)
Collegiate/Professional
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

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