8-4-17

CrossFit Inside Out – CrossFit

QOTD (Question of the day)

Warm-up

With a PVC

10 Pass Thrus

10 OHS

10 Around the Worlds

-PVC Game-

“5:00 Dynamic Circle Warm-Up

Grab a Barbell + complete:

5 Snatch Grip RDLs

5 Muscle Snatch

5 Back Squats

5 Back Rack Reverse Lunges each leg

Strength

Strength Day

1) Power Snatch: 8 x 2 @70-75% for all sets

Rest 90s.

2) Speed Back Squat: 5 x 5 @60%

Rest 90s.

3) RDLs: 4 x 8, adding weight each set

Rest 90s.

4a) Reverse DB Lunges: 3 x 8 ea.

Rest 60s.

4b) Banded Ab Pulldowns: 3 x 20-25.

Rest 60s.

5) Glute March: Max Reps in 2:00

Power Snatch (8×2 @70%-75%)

Back Squat (Speed 5×5 @60%)

Romanian Deadlift (4×8 Building)

Glute March (Max Reps 2:00)

Extra Credit Work

100 Banded Leg Curls each Leg

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