140318 Tuesday

photo (47)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with
Mobility + 4-8:
Overhead Squat,
DB Deadlift,
Axle Shoulder Press–>Push-Press.

Strength/Skill Development

A1. : Back Squat (2-4 x 6 sets. )

A2. : Renegade Row (x 3-5/arm alternating x 4 sets)


Metcon (3 Rounds for reps)

Complete 3 Rounds:

30s AMRAP Axle Push-Press (~40% of today’s best back squat x 4 NTE 120/85lbs)
30s Rest
30s DB Deadlifts (Best RR Row x 5/arm NTE 55/35lbs)
30s Rest
30s Burpees
30s Rest
30s AirDyne (Cals)
90s Rest

Note score from each of the three rounds.

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