Happy Monday! Reminder that The Crossfit Open kicks off THIS WEEK. Be sure to register if you want to participate. If you have any Open related questions ask a Coach Manny.
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3 Rounds
10 1 & 1/4 Air Squats with heels on plate
10 Walking lunges
10 No Contact Burpees
10 mini band lateral steps
– Then –
2:00 machine. Last :30 hard
Then…
Every 2:00 x 5 sets: (week 1 of 3)
3 Back Squats
Set 1: 72-77%
Set 2: 75-80%
Set 3: 80-85%
Set 4: 85-90%
Set 5: 85-90%
We will do 3 weeks of 3s before heavy singles.Have some patients, and don’t push past the percentages.
It’s ok if you want to stay below percentages, and if you don’t prefer reaching top end percentages continue sets 4-5 with 80-85%
Then…..
EMOM x 16 Min
Min 1: 12 Wall Balls (20 reps Rx)
MIn 2: 8 DBL Box Step Over (1Db 50/35)
MIn 3: Max Cals on Bike
MIn 4: Rest
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