11/8/17 C5103

November 7, 2017

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-35:00

"Front Squats" 

1x10 @ 40%

1x8 @ 50%

1x6 @ 60%

1x4 @ 70%

3x4 @ 80%

 

SUPERSET

 

"DB Up-Right Row"

1x10 @ 10%BW

1x10 @ 20%BW

1x10 @ 30%BW

 

GENERATOR 35:00-55:00

5 Min Rope Climb Practice

(Go over the Footwork)

Then...

 

6 Rounds / 2:00 Clock - :40rest

150m Sprint

5 Strict HSPU

1 Rope Climb

(2nd heat starts at 1:00)

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg