Friday’s WOD – June 12th

Friday6122015

 

Attention athletes:

Next week we will be doing a 1 Rep Max every day as part of our strength. Please make sure you are there EACH DAY and that you have your journal to record your 1 RM for each movement. The following weeks will have strength included before each WOD and you MUST KNOW your 1RM for the percentages for each lift. Either bring a notebook or you can purchase a Crossfit Uncensored Journal in the store for $20. Writing down your 1 RM and WOD times are crucial to your improvement as an athlete…How will you know if you PR if you aren’t writing down your numbers in your journal?

Warm-up: (10 minutes before class):

Max Effort Double Unders

 

Strength:

  1. a)  4×10 Barbell Curl
  2. b)  4×10 Close Grip Bench Press

 

Conditioning:

CAT ONE/TWO

15 Minute AMRAP:

400 M Sandbag Run

15 Pull-ups

30 Double Unders

15 Burpees

 

CAT THREE

15 Double Unders /190 Singles

15 Pull-ups/ Bands

 

CAT FOUR

400 M Run

190 Singles

 

CoolDown:

Tabata Bottom to bottom Air Squats

8 cycles 20 secs of work, 10 secs rest.