• 12/11/2013

    Great job crew on your baseline re-tests!  Lot’s of new PR’s.  Also nice work on 1RM bench Tuesday the noon class had everyone set a new PR some by as much as 35#’s

    Today we will be re-testing OH Squat

     

    Warm-up
    Upper / Lower
    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg
    15 x Arm circles ea. direction ea. arm
    15 x Good Mornings
    15 x Pass Thrus
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Push Ups

    Mobility
    Super Squat Mobility
    Partner PVC Shoulder stretch

    Strength
    New 1RM
    Overhead Squat (5-5-3-3-1-1)

    WOD
    Scale for double unders is 3-1
    90 Double unders per round
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#

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