Tuesday 6-09-15 WOD

Just a little hill workout from the summer of 2014... I remember those days. I think they'll be making a comeback!

Tuesday 6-09-15 WOD

CrossFit 

A. 

Squat ladder OHS, FS, BS

EMOM until failure in each lift. From the rack OHS starting at 60% of 1 RM perform one rep and add 5lbs/side each minute/repetition until you can no longer complete a rep. As soon as you fail in your lift switch to front squats and continue adding 5#/side until you can no longer complete that lift. Switch to back squats continuing EMOM adding 5#/side until you fail. Record the weights you failed at for each lift and start with that failed weight for the following lift. When you drop the bar have a coach or a couple friends help you to re rack it to conserve energy for the workout. 

B. 

5 Min AMRAP 

10 Pull Ups 

10 Ring Dips  

Fitness

A. 

15 Min Ladder Beginning at 1 Rep and increasing by one rep every round completed.

  

Deadlift @75% of 1RM 

Double Bell Push Press 30/50#

Push Up 

KBS 60/80#

B.

5x300m Row with 1 Min Recovery between rounds