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WOD for Wednesday 8-17-16

August 17, 2016

CrossFit-  Weightlifting

A) High Bar Backsquat –  Tempo Controlled at 1-2-1-1

10-8-6-4-2.  Go up in weight very set.

a1) Glute Bridge

3 x 10 reps

B)  Weighted Pullup

6-8 reps x 4 sets

b1)DB/KB Single Arm Row

8-10 reps x 3 sets

C) Scapular retraction 2×20

 

Open Prep

30-40 minutes of elevated zone 1 activity.  Just a little more intense than last week.

 

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3 comments

  1. I did a fun little couplet today of air squats and heavy clean and jerks: 50/5, 40/4, 30/3, 20/2, 10/1 at 100lbs. It took me 12:38.


  2. Back squats 10@185, 8@195, 6@205, 4@215, 2@225
    Pull-ups 4 x 7 at + 70


  3. 10@205, 8@210, 6@225, 4@230, 2@240



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