The start of a strength cycle!

Oct 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

If you do not get more than 5 reps on your 85% today, use 90% of your max as your 1RM for the rest of this cycle. Do this for Shoulder Press as well, if needed.

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Warm-up

20 Step Back Lunges

10 Scap Pull-ups

15 Banded Face Pulls

0:30 Perfect Lunge / leg

15 GHD Hip Extensions

10 Wipers / side

10 Scorpions / side

10 Cobras (5/2.5)

10 Wall Squats

15 Wall Balls (WOD weight)

10 Pause Back Squats (45/35)

1:00 Calf Stretch / leg

Strength

Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

17 minutes

Metcon

Metcon (Time)

50 MB Cleans (20/14)

50 Pull-ups

35 MB Cleans

35 Pull-ups

20 MB Cleans

20 Pull-ups
16 minute timecap

Scale so that you can start with 15+ of each movement as a starting subset. Yes, the MB Cleans are squat cleans.