October 20, 2017

779 Susquehanna Ave, Franklin Lakes, NJ 07417 // P: 201.485.8800 // info@crossfit201.com

Friday

August 11, 2017

Athletes,

The WOD for Friday,  August 11, 2017 will be

 

Front Squat
5 x 3

Every 2 minutes
Slowly build up to set 4
Find daily max in set 4

If you know your max from last time:
Match that max in set 3 and use set 4
to increase it by no more than
5lbs (upper body) and 10lbs (lower body)
Set 5 is a drop set – 90% of max

Then

5 rounds

AMRAP 3 minutes
3 deadlifts 275/185 RX+/ 225/155 RX
6 pushups
9 wall balls 20/14

Rest 1 minute between AMRAPs

Every rep counts

Leave A Comment

comments powered by Disqus