CrossFit Friday WOD Filthy Fifty Warm-up (10 min) Bring Sally Up Warm-up Back Squat When the song says Sally Down hold the bottom of a squat and then when it says sally up stand up. Strength (15 min) Back Squats 2 sets x 5 reps @ 80% of 1 RM 1 set x 5+ reps @ 75% of 1 RM (AMRAP, min of 5 reps) *Warm-up to your first set of 80%, dont just start there. Rest as needed between sets Conditioning For time: 50 Box Jumps (Rx: 20/24, L2: 18/20, L1: 14/18) 50 Jumping Pull-ups (set up: standing with arms fully extended, the pull-up bar should be at the mid forearm level) 50 KB Swings (Rx: 12/16, L2: 8/12) 50 Walking Lunges (25 each side) 50 Knees to Elbows (L2: V-snaps, L1: Leg Raises) 50 Push Press (Rx: 35/45, L2: 25/35, L1: 15/25) 50 Good Mornings (same as Push Press) (youtu.be/rHUqjFVqa_M) 50 Wall Balls (Rx: 14/20, L2: 10/14, L1: 6/10) 50 Burpees 50 Double Unders (100 Singles) L2: 40 reps L1: 30 reps Cool Down Band Hip Extension (each) Couch (each) Roasted Chicken
Posted on: Thu, 25 Sep 2014 18:00:00 +0000
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