Strength Season Week 3

Nov 4, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

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 (3 Rounds for calories)

3 Rounds (2 minutes each round, 1 minute rest between rounds)

15 Toes-to-bar

Max Calories Assault Bike

Accessory Work

DB Lunges (2×10/leg)

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

Log in TOTAL weight, note in comments weight PER hand