Strength Season Week 5

Nov 18, 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

Accessory Work

Metcon (Weight)

50 DB Step ups (20/18)

2 minute Rest

50 DB Step ups (20/18)

Metcon (AMRAP – Rounds)

EMOM x 6

12/10 Calorie Row (Rx+: 16/12)
Score: Rounds successfully completed