March 9, 2020

QuickFit

Warm Up:
2rds
10m Duck Walk
5/5 Goblet Curtsy Squat
10 Active Scap Depressions

WOD:
Buy In: 500m Row
50 Wall Balls
20/20 DB Snatch (35/20)
30 DB Cleans
20 Pull-ups
10 DB Squats
Cash Out: 500m Row
*15min Cap*

CrossFit:

Warm Up:
Squat Prep
3rds
10m Duck Walk
5/5 Goblet Curtsy Squat
5 Tempo Back Squat @ 30%, 40%, 50% of 1RM BS

Strength: Back Squat
Heavy 5 then 1 MR @ 80%
Warm Up WOD Movements Between Sets

WOD:  
For Time
50 Wall Balls (20/14) 20/20
DB Snatch (35/20)
30 Power Cleans (95/65)
20 Pull-ups
10 Front Squats