Monday 1.29.18 CrossFit


“Overhead Squat” (1×3  3RM, Every 2min 4,4,3,3,2,2.)
Beginner: 5×5 adding weight if form permits
Intent: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 sets. If you’re not comfortable increasing load work on perfecting your technique

Metcon Prep

Warm-up Deadlifts and Wallballs


“Dead Ball V2”
10min AMRAP
10 Deadlifts (225,55)
20 Wallballs (20,14)
Rx: (185,125) (20,14)
L2: (155,105) (14,10)
L1: (135,95) (10,8)

Intent: This workout is very challenging, but should each round should be able to be done 5/5 and 10/10 for deadlift/wallball. Find a pace and sustain it even if that means starting slow. 70-80% for the first 8 minutes and then 90-100% effort for the last 2 minutes. Try to beat your previous score if you have one. Last done 10/30

$ Out

3 Rounds
30 Banded Leg Curls each
15 Half-Kneeling Banded Rotations each.
12 KB Hammer Curls