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Week of 11.21.16

DAY 1 Strength: Back Squat 1×8 @ max weight Back Squat 4×8 @ 80% of max Bulgarian Split Squat 3×10 Dumbbell Bench 3×10 Dumbbell Row 3×10 Yoke Carry 5x50ft at moderate Conditioning: 5 Max Cal Assault Bike with Partner Switch every 30 seconds....

Tuesday 11.22.16

  CrossFit WOD Back Squat 5×4 @ 75% Then Backs Squat 1x Max Reps @ – 5-10% (or approximately 10-20lbs) Bench Press 3×10 Dumbbell Row 3×10 Each Arm. * Bench and row will be a superset Accessory: 2x 30+ Banded Tricep Extension and/or 3RFT 50...

Monday 11.21.16

  CrossFit WOD Deadlift 3×2 @ 80% Deadlift 3×1 @ 85% 5 Max Cal Assault Bike with Partner Switch every 30 seconds. Rest 2 Minutes 5 Max Rep Slam Ball with Partner Switch every 30 seconds. Accessory: 2-4x 5 Weighted Pull-up 15+ Banded Hamstring Pull-Down...

Sunday 11.20.16

  CrossFit WOD 10RFT 10/7 Push-up 10 Slam Ball 40/30lb 10 Dumbbell Hang Power Clean 35/25lb Go to yoga!

Saturday 11.19.16

  CrossFit WOD “Hope” 3 RFT Burpees Power Snatch 75/53lb Box Jump 24/20” Thruster 75/53lb Pull-Up (c2b) 1 Min Rest 1 Min Each Mobility: Box Shoulder Stretch Box Calf Stretch Banded Posterior Chain Floss BodyFit 5 Sets of 5 Pull-ups • Over the bar pull-up hold •...