05/09/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12:

a) 10 Goblet Squats (Slow Eccentric)

b) 10 Snatch Grip Behind-The-Neck Press

c) 0:45 Row @7-8

CrossFit

Back Squat (1×15)

Using 5-15# above 20RM Load:

15 Reps

-Rest 2:00-

12 Reps

-Rest 1:30-

9 Reps

Notes:

*Same weight for all 3 sets

Metcon (Time)

4 Rounds for Time:

12 Overhead Squats 95/65

500m Row

Gear: 2.5

16:00 Time Cap
Scales:

*75/5; or athlete discretion

*400m Row if above 2:30/500m Split

Rx+:

*115/75

Endurance

Bulgarian split squat (3×10/leg with DB in each hand as heavy as possible)

Metcon (Time)

Nancy-ish

5 rounds for time:

400m run

15 goblet squats 53/35

Extra Work

EMOM: Push Press (10×2)

*5# Heavier than last week

*Record heaviest set

E1:30: Push Press (4×8)

*5# heavier than last week

*Or between 70-80% of top set of 2

*Record heaviest set