Tuesday, 8/17/10

Last day of Deload Week... 
Recalculate the percentages for the next 4 weeks. Add 5# to upper body lifts and 10# to lower body lifts (to your 90% of 1RM weight).


Warm-Up:
Run 400m
30 Glute Ham Raises

Dynamic Warm-up
WODs:

Strength:
Back Squat: 45% x 5, 55% x 5, 65% x 5
Push Jerk/Split Jerk: 1, 1, 1, 1, 1
Pull-ups: 1, 1, 1, 1, 1

MetCon:
5 RFT of:
7 CTB Pull-Ups
Overhead Squatin' Fun
7 Thrusters 95#
*This is wod 2 from the FF Olympics CrossFit event... under 3 mins anyone?

Rest 1 minute, then:

21, 15, 9 Reps for time:
Wall Ball 20#, 10' target
Burpees

Endurance: 2x5/5x1 Intervals
Run or Row: 2 x 5 min on, 2 min off, then: 5 x 1 min on, 30s off

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