monday 8.21.17

2 rounds

5 weighted Step ups, each leg

4 YTI on belly down on bench

10 band pull aparts

PAUSE FRONT SQUAT: 4×2

1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat.

Target 20lbs increase / week if work sets are above 285lbs.

Target 10lbs increase / week if work sets are below 285lbs.

Target 5lbs increase / week if work sets are below 200lbs.

3 rounds

600m run

25 wallball (30/20)

9 thoughts on “monday 8.21.17

  1. crossfitadmin Post author

    Lab:
    SNATCH: 8×1

    Work at 82% of your 1RM Snatch.
    Increase week to week providing you successfully make 6 out of the 8 attempts.
    Target 10lbs increase / week if work sets are above 220lbs.
    Target 5lbs increase / week if work sets are below 220lbs.

    Reply

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