WOD - Monday, 9.28.2015

Keith and the coaches reviewed the next programming cycle today. Mission muscle up will be in full effect. The new cycle starts in three weeks, more info to come.

Keith and the coaches reviewed the next programming cycle today. Mission muscle up will be in full effect. The new cycle starts in three weeks, more info to come.

CROSSFIT
WARMUP

200m Row
5 Squat Thoracic Rotations
5 Cossacks each side
1 minute plank hold (add weight)

With an empty bar: 10x1 goodmorning + 1 back squat with 3 second pause at the bottom

STRENGTH
Back Squats based off of 3RM:
1x5@92%
1x3@95%
1x2@100%
2x1@103%

*If you didn't find a 3RM three weeks ago, use:
-105% of your recent 5RM
-90% of your 1RM
-an old 3RM and go by feel if you need increase/decrease

WOD
Every 2:30:

8-5-3-3-1-1-1 Squat Clean Thruster

FITNESS (11am, 7pm)

WARMUP
With a partner 1) shuttle run- 2) holds bottom of the squat- switch 1) shuttle run, 2) boot straps- switch, 3) shuttle run, 2) inchworm +1 push up- switch. 10x arm circles in each direction, 10 kossacks

3 rounds of: 1) 12 beat swings, 2) 8 extra high wallballs, 3) 30 sec hang on the bar with active shoulders, 4) 3-5 strict pull ups

20 min EMOM (45 sec on; 15 sec Off for total #reps. A) Alternating KB Thrusters (53/35), B) Weighted Situps, C) Double unders, D) toes to bar, E) 1 min rest