80% For Your Presses & Front Squats…
5-10lbs On Your 20 Rep Max Back Squats…
85% On Your DeadLifts…
Box Jumps… Push Ups… & Sit Ups…
At Least There Aren’t Any Toes To Bar Or Pull Ups…
It’s Friday… Get Your Butts In To The Station & LIFT!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min x 3 Mins: 3 Strict Presses @ 80% of your 1 Rep Max
Every Min On the Min x 3 Mins: 3 Push Presses @ 80% of your 1 Rep Max
Every Min On the Min x 3 Mins: 3 Push Jerks @ 80% of your 1 Rep Max
Every Min On the Min x 3 Mins: 3 Split Jerks @ 80% of your 1 Rep Max
Every Min On the Min x 3 Mins: 3 Front Squats @ 80% of your 1 Rep Max
20 Rep Max Back Squat…
***Add 5-10lbs To Last Week…***
Strength/MetCon…
***Using 85% of your 1 Rep Max DeadLift…***
***Box Jumps… Rx’d: M-24″/F-20″..***
————————————————————
0:00-3:00…
As Many Rounds/Reps As Possible of:
5 Box Jumps
10 Push Ups
15 Sit Ups
3:00 Mark: 2 Single & Controlled DeadLifts…
3:00-6:00… Pick Up Wherever You Left Off At…
AMRAP of:
5 Box Jumps
10 Push Ups
15 Sit Ups
6:00 Mark: 2 Single & Controlled DeadLifts…
6:00–9:00… Pick Up Wherever You Left Off At…
AMRAP of:
5 Box Jumps
10 Push Ups
15 Sit Ups
9:00 Mark: 2 Single & Controlled DeadLifts…
9:00-12:00… Pick Up Wherever You Left Off At…
AMRAP of:
5 Box Jumps
10 Push Ups
15 Sit Ups... TIME!!!
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3…2…1…GO!!!
Mando
3.7.2019 WOD & Scores…
RainCrossStrengthandConditioning 