Monday, September 23, 2013

CrossFit

Max Effort Monday!

Back Squat
1-1-1-1
85%-90%-95%-102%

WOD
10min of
30 second AirDyne
30 Seconds of Burpees

Mobility
1:30 of
Ball in Hamstring
Hip Flossing both sides
Developing World Squat

There were PRs everywhere today from Erin, Cody, and Jamie! Excellent work everyone!

Weightlifting

10min to build to a heavy Snatch for the day
10min to build to a heavy Clean and Jerk for the day
Pause Back Squat 3×3
Back Squat @75% of Pause Back Squat 5×3
SLDL 4×5