WODs

CrossFit WOD, 2017/01/25

By January 25, 2017 No Comments
High Road

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (4 AHAP then 1×4 @ 85%)
In 20 minutes, work up to your heaviest 4RM Back Squat. Increase the weight each set, take rest between sets and record your heaviest 4. After your heavy 4, perform one drop set at 85% of that 4.

Metcon
High Road (AMRAP – Rounds and Reps)
8 Minute AMRAP:

10 Deadlifts 115/75# Rx+/ 95/65# Rx
10 Front Rack Lunges 115/75# Rx+/ 95/65# Rx
20 V-ups

Scaling – Dead/lunge weight, bodyweight lunges, air squats, knee tucks, sit-ups

Extra Work
Reverse Hypers (3 x 12)
Glute-Ham Raises (3 x 10)