30
Mar
03/31/2016
Clinton Hill, East Williamsburg – CROSS TRAINING
Strength
Back Squat (6-4-2-2-1-max reps)
Every 2 minutes, for 10 minutes (5 sets)*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
The set is broken if you take longer than one full breath at the top.
WOD (Time)
3 Rounds of:3:00 on, 1:00 off
5 Power Snatches (95/65#)
5 Overhead Squats
20 Double Unders (scale 2:1 singles)
or spend 20 seconds on practicing double undersBegin each round back at Power Snatches. Count number or reps per round.