CrossFit – Fri, Nov 8
Clean (Weight)
15 min AMRAP: (AMRAP – Rounds)
250/200 m. Row
10 DB Deadlifts
10 W. Lunges/OH W. Lunge (1 Dumbbell)
Sub row for 200 m. run
or
15/12 on Echo Bike
Accessory Work: (Weight)
cyclist squat
5X12
Light to heavy
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1RM
Opt. 2 -Texas Method- Back Squat. Log Back Squat as a seperate performance. 5×5 @ 80-90% of your 5 Rep Max from Monday. This is a range. First set at 80% increase up to 90% if you can complete the sets
Opt. 3- Accessory
Sub Clean for Snatch