DE LOWER


Announcements

Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!!
#SwoleAndFlexy

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat

12 min EMOM of:

2 Front Squat @65%

*Focus on speed

*Stick to percentage!

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

15 Deadlifts 95/65

15 Power Cleans 95/65

15 Front Squats 95/65
BK: 135/95

Accessory

C: Metcon (No Measure)

150 Banded Good Mornings

Break up as needed. Stick to bigger sets.

DE LOWER

DE Lower  July 27, 2017


Announcements

Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!!
#SwoleAndFlexy

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat

12 min EMOM of:

2 Front Squat @65%

*Focus on speed

*Stick to percentage!

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

15 Deadlifts 95/65

15 Power Cleans 95/65

15 Front Squats 95/65
BK: 135/95

Accessory

C: Metcon (No Measure)

150 Banded Good Mornings

Break up as needed. Stick to bigger sets.