Thursday 9.17.15 Competitor WOD

Dynamic Effort Lower

Strength

Box Squats (Narrow Stance 12×2 @ 80% 1RM)
**Olympic Lifting receiving stance

Strength

Back Squat (1×8 @ 70% + micro band tensnion )

WOD

“Lincoln Park After Dark”
14min AMRAP
50 Cal Row
40 Wall Balls (20,14)
30 T2B
20 Clean and Jerks (135,95)
10 Burpees
**Score total rounds + reps

Special Strength

3×10 GHD Back Extension + Snatch Grip Deadlift
https://instagram.com/p/2XEfaQK8ws/?taken-by=conjugatenation

Special Strength

3×14 Banded Step Ups with Back Racked Barbell (L+R=2)

Special Strength

3×12 Banded Hip Bridges

Midline

In WOD

Finisher/Recovery

50 Banded Good Mornings
_______________________________________

Announcement

Saturday 9.19.15 – “The Other CrossFit Total”

 

By | 2016-10-20T15:15:50-04:00 September 16th, 2015|Uncategorized|Comments Off on Thursday 9.17.15 Competitor WOD