wednesday 3.25.15

HMB + ATP = More Strength and Less Overtraining

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Purchase two tubs of Blonyx in the next week get a free T-Shirt.

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1) coaches choice

2) back squat: 5×1 @85%

3) 2 rounds: 4 min on 2 min off / On The :30

first :30sec : 2 front squats off rack @ 70%

second :30sec : 8 russian swings

7 thoughts on “wednesday 3.25.15

  1. crossfitadmin Post author

    LAB:
    1) Push Press + Push Jerk + Split Jerk
    3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets.
    2) Power Clean4 sets of 2 at 75% of 1RM Clean & Jerk. Level load across all sets.
    3) Front Squat:
    3 sets of 3 at 70% of 1RM Front Squat. Level load across all sets.
    4) back extension: 2×8
    split squat: 2×6

    Reply
  2. Arnold

    B. squat 295
    Complex 145
    P. Clean doubles 175
    Wod- 215 f. Squat /88kb
    (Did 3 front squats in first rond of wod since I ran outta time in lab )

    Reply

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