CROSSFIT

Strength:

Back Squat (5-5-5) @ 50%, 60%, 70% of 1RM.

*This is a de-load week. If you plan on doing the open, this is the time to rest and recover from all the hard work. Try and resist the urge to hit it hard, save it for Open Wod 14.1.

 

Metcon:

Not for time….

400 meter Run,

30 wall balls (14/20)

20 Pull-ups

10  Complex (65/95) *Power Clean + RL Lunge + LL Lunge.

20 Pull-ups

30 wall balls

400 meter Run.

*Keep this weeks effort at 70% to 80%.

 

On-Ramp:

Skills: Push Press, V-ups, Box Jumps.

3 Rounds for time:

8 Push Press,

12 V-ups,

20 Box Jumps.