Strength Season Week 2

Oct 28, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

20 Banded Air Squats

50ft Lunge

20 Push-ups w/ Rotation

15 GHD Hip Extensions

20 Banded Ext Rot. Low

1:00 Assault Bike

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

2-4-6-8-10…

Toes-to-Bar

Alt. DB Snatch (60/40)

Accessory Work

DB Lunges (2×10/leg)

To be done in up/down fashion on one side then the other.

Use 1 DB weight down from last week’s 10RM/leg.

Log in TOTAL weight, note in comments weight PER hand

Metcon (No Measure)

Accumulate 2 minutes in a Wall Sit. If you’d like to make it harder, do Single Leg and 1 minute each side.