Wednesday 1-31-18

Well everyone, the past 2 days have been tough to say the least. Time for a small bit of recovery before we get into today. Also, don’t forget to get your butt signed up at games.crossfit.com for this year’s Open.

Swink Sweat

Strength:

Today, you are taking 90% of your 1RM and that will be your working weight number. So, if my 1RM is 100lbs, my working weight number is 90lbs (100lbs × .9 = 90lbs). From there, that is the number you will take all your percentages from.

Warm up sets are:

-1×5 @40%

-1×5 @50%

-1×5 @60%

These sets must be done. Don’t skip these.

Strength sets are:

-1×5 @65%, 1×5 @75%, 1×Max Reps @85%

If you have no 1RM to go off of, please use your BEST judgement and the guidance of your coach to help you choose a number based off of your strengths/weaknesses and use that number from here on out, until we hit a NEW 1RM.

For Time:

-20 Double Unders

-10 Pushups

-20 Double Unders

-15 GHD Situps

-20 Double Unders

-10 Dips

Swink Fundamentals

-Some stretching

Strength:

-3×8-12 Banded Muscle Ups + Max Ring lockout hold

It’s go time today!

For Time:

27-21-15-9

-Calorie Row

-Burpee Box Jump Overs, (24/20)

Rowing is fun with friends!