Monday 8-22-16 WOD

Throwback to Mud Hero 2014. I still don't know how we find them... 

Monday 8-22-16 WOD

This week we will be testing Max Back Squat, Front Squat, Snatch & Clean & Jerk. The numbers we get from these days will be used for the next few months and adjusted with test day's along the way. Do your best to come in well fed, recovered, and with a low stress level. This should be fun and exciting!

CrossFit:
A.
Build to a 1RM front squat from the rack. Some athletes like to build by feel and others like to follow some numbers. Use a spotter if needed but if someone touches the bar at all then don't count that rep!
5@60%
4@70%
3@ 80%
1@85%
1@90%
1@95%
1@101+%

B.
6 Min AMRAP
Row 15Kcal
10 T2B
5 HSPU Deficit is per side 25x2 & 45x2 (each female should have 4x25lb plates for RX'd and each male should have 4x45's for RX'd

Fitness:
A.
15 Min Circuit
8 Double Bell Clean & Front Squat
8 Push Ups @ 22x2
8 Bulgarian split squats/leg weight should be dependant on athletes strength & ability.

B.
6 Min AMRAP
Row 15Kcal
10 Anchored Sit Ups
5 Double Bell C&J @ 25/40#