Thursday, January 23rd 2020

Crossfit

A) Back squat
1×3 @80- 83%
Rest 2 minutes
Then 1×10 @60- 63%
Rest as needed then repeat for 2 more sets
Add 5-10 lbs to each weight each set if possible
B) 10 minute alternating EMOM:
1) 3-4 strict press+4-5 push press + 5-6 push jerks
2) 40-60 double unders
*Choose a weight between 75/55lb and 135/95lb. The limiter will be what you can consistently strict press. Choose a rep scheme of 3-4-5 or 4-5-6

Metcon Class

A) 3 rounds for time of:
Run 800m
20 alt. db snatches (50/35lb)
20 (10/side) single arm db OH squats
20 burpees to 6″ target
B) Coaches choice

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