PRIMUS CrossFit Orlando

Monday, 08-12-2019

Back Squat Warm up

Strength:

Week 3 20 Rep Back Squat

40×5, 50×5, 55×5, 60×20 +10-20lbs

WOD

Warm up

3 Rounds

3 Hang Cleans (work up to wod weight)

6 DB Snatch

10 Jump Rope

Conditioning

5 Rounds

5 Hang Cleans

10 Alt. DB Snatch 35+/20+

30 Double Unders

1 Min. Rest

L1 95/65

L2 135/95

L3 155/105, 50/35, 50 Double Unders

WOD Notes:

Strength, add another 5-10lbs from your previous weeks 20 reps. Wod, Should be fast unbroken rounds. If you struggle with the weight in the warm up rounds scale down. Score is total time.

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