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WOD 20170417

16
Apr

WOD 20170417

No Class Saturday 4/22 — Meet up at CrossFit loop for the Festivus Games!

CrossFit

Strength
E2MOM for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%

Metcon
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)

3RFT


Base Camp

Strength
Back Squat

E2MOM
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)

In your rest – complete 10 banded face pulls

Metcon
40/30 Cal Airdyne
20 Dumbbell Thrusters
40/30 Cal Row

*time

Time cap = 12 minutes

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