09/17/2015

16
Sep

09/17/2015

Clinton Hill – CROSSFIT

QOD

Do you like partner wods during the week?

Strength / Skill

Week 2

DOWNLOAD BIG LIFTS 2

Add 2.5 to 5 lbs from last week not to Wodify’s numbers. This is only if you have been here often.

Shoulder Press (70% x 3, 80% x 3, 90% x 3+)

USE 90% of 1RM

**You Must get More than 3 reps on your final set.

WOD

Metcon (Time)

2 rounds for Time:

800m Run with plate (15/10#)

20 Box Jumps (24/20″)

20 KB swings (24/20kg)

20 Air Squats

20 Squat Thrusts
800m = Turn 3 corners then fire hydrant and back 400m each way)