WOD August 19 2013

Monday August 19th

Strength:
1A: Back Squat

1x5 @ 75% of 1RM

1x3 @ 85% of 1RM

1xAMRAP @ 95% of 1RM

1xAMRAP @ 85% of 1RM

1B:

Superset each set of squats with :30-1:00 in a plank

Skill:

Learn Hook Grip

Learn Hip Pop

Clean Complex:

High Hang Pull x 2

Hang Power Clean x 1

Front Squat x 1

Spit Jerk x 1

WOD:

"Helen"

3 Rounds For Time

400m run

21 KB swings 53/35

12 Pull-ups

Posted on Mon, August 19, 2013 by Crossfit The Tracks - Northern Kentucky Crossfit Gym filed under

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