Wednesday 130807

“It’s funny to me that CrossFit is considered extreme in fitness terms … Being able to squat correctly, lift heavy things, and run to the road without passing out seems very basic to me.”
~Matt Sharp, CrossFit Maximus

Operation IronWoRX – It is time to commit and form some teams or go individual !There are several of you on the fence about participating, get off the fence and commit. You will be glad you did! It is a going to be a great event put on by yours truly, LCF as well as Strata Fitness, Hyperion CrossFit and GSL CrossFit. Just do it! There will be a sign up sheet on the whiteboard. List your name if you want to participate and we can help you form a team or put your team names up so we know who is committed. September 6th and 7th. We are also in need of volunteers!

Mobility-Warm-Up
Prepare for…

Strength:
Back Squat – Remember to go off of your 1 rm back squat you did on Monday! Have your weights figured out before you come to class. 

Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 90%
Set 4- 5 reps @ 75%
Set 5- 5 reps @ 75%
Set 6- 5 reps @ 75%
Set 7- 5 reps @ 75%
Set 8- 5 reps @ 75%

WOD  “Assault”
4 Rds

30 Double Unders
20 Sumo Deadlift High Pulls Red/Green
10 Toes to Bar

Cash Out:
100 Flutter Kicks

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:
Bike-16000 M

Strength
Snatch 5 x 2 heavy

WOD
12, 9 ,6
Snatch 75% of snatch
Handstand push ups

 

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