Mar 4, 2019

March 3, 2019
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a) WARM UP:

3 Rounds:

  • 45 seconds bike
  • 10 Pushups
  • 5 Burpees
  • 20 Dowel pass thrus
b) STRENGTH:

Bench Press

  • 6×1 @ 95% of 1RM
c) Specific Warm up

  • 10 Calories on the bike increasing speed
  • 10 empty bar squat snatch, 5 with 50% starting weight

WOD

5 Minute AMRAP on each and 3 minutes between rounds:

  • 25/20 Calories on the bike (alternate: 35/30 cals on the rower)
  • 10 Squat Snatches

**weights:

Perf: R1- 45/55, R2 – 75/55, R3 – 95/65, R4 – 115/80

Rx: R1 – 95/65, R2 – 115/80, R3 – 135/95, R4 – 155/105

Rx+: R1 – 115/80, R2 – 135/95, R3 – 155/105, R4 – 185/130
WOD