Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Extra = S1
Competitors = S + WOD + S2
Strength (S)
Back Squat (1 x 10 @ 60%, 1 x 8 @ 70, 1 x 6 @ 75, 1 x 4 @ 80)
WOD
Metcon (Time)
3 Rounds:
6 Pwr Clean and Jerk (lvl 1=115/85)(RX=155/105)(RX+=185/135)
12 Burpee over Bar
12 HSPU (lvl 1= 12 PU@ hardest progression) (RX+ =Strict)
Strength (S1)
Push/Pull Day 1
Strength (S2)
Front Squat (1 x 5 @ 60%, 3 x 5 @ 70%)
POST REPLY