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Wednesday April 29, 2015

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CrossFit
Fitness
A. Front Squat
Find a 3RM for the day

B. 5 Rounds for time
20 Jumping Pull ups
100m Sprint

Competitive
A. Overhead Squat
Find a 3RM for the day

B. 10 Rounds for time
5-10 Pull ups
100m Sprint

Regional Program
4 Rounds:
150ft sled Push (should be around 30 seconds or less)
15 Push Jerks 185/125#
*1:2 work:rest
4 Rounds:
150ft sled Push
20 CTB Pull Ups
*1:2
Choose a weight on push jerk for a tough unbroken set.

Deadlifts (Done as singles)
4 Sets x 7 reps at (75%)
-Complete 4 sets of single deadlifts, holding good form. If you cannot hold good form drop some weight.

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