crossfitmurfreesboro_becky

Wednesday:
Strength:
Squat:
*use 90% of your 1RM to determine working set loads
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
*Make certain to record your loads and reps for each set. If you complete more than 10 reps during the 5+ set then add 10% to your work next week!
*NO Accessory Work
WOD:
Level 3 Advanced:
8 Min AMRAP
3 Sumo Deadlift High Pull (95/65)
3 Shuttle Runs (10 M)
6 Sumo Deadlift High Pull
6 Shuttle Runs……..
Level 2 Intermediate:
8 Min AMRAP
3 Sumo Deadlift High Pull (1 Pood/1.5)
3 Shuttle Runs (10 M)
6 Sumo Deadlift High Pull
6 Shuttle Runs……..
Level 1 Beginner:
8 Min AMRAP
3 Sumo Deadlift High Pull (1.5 Pood/1 Pood)
3 Shuttle Runs (10 M)
6 Sumo Deadlift High Pull
6 Shuttle Runs……..

KIDS SNOW DAY WOD!!!!!!!!!

8 MIN AMRAP OF:

3 SQUATS

3 SHUTTLE RUNS

6 SQUATS

6 SHUTTLE RUNS

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