by  in CrossFit

WOD – CrossFit – WEDNESDAY – 10/2/19

PERFORMANCE

For Time;
21-15-9
Deadlifts; 225/155
Box Jumps

CHOOSE ONE OF THE FOLLOWING BASED ON YOUR WEAKNESSES

Aerobic Endurance; row 1k@80%, rest 2 min bike 50/40 calories @80%
Alactic Power/Sprinting; 7 sets; one set every 2:00 run 100m as hard as you can
Upper Pulling Strength; 3 sets; SA bent over DB row x10-12/arm, 3 sets; Powell Raise @30×1 x8-10/arm

Comments

Alex RuggiereWOD – CrossFit – WEDNESDAY – 10/2/19