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13.03.01 Friday

28
Feb

13.03.01 Friday

 

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Coaches Rant:

yeah this week has been a little rough… suck it up!

Warm-up series
– 500m row
– ME DH Pull-ups x2
– ME Hollow hold x2
– 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets

All:
Front Squat 12 x 2s @55% of 1rm

Deadlift 8 x 2s @75% (as explosively as possible, use 1RM)

Wod:
7 rounds
6 v-ups
5 TTB
4 pistols
3 HSPU
2 MU or 4 dips
1 Rope Climb

1 Response

  1. Lacretta

    Workout at CrossFit Max Effort:

    Strength
    OHS 5 x 5 at 73lbs

    WOD
    100 Wallballs
    75 Pushups
    50 TTB
    25 Dips
    (20 Double Unders every 3 minutes between)

    WOD Time: 29:17