Last Week of Strength Program, Open Team Training on Thursdays & 7 Min AMRAP
Happy New Year Wine Country CrossFitters! The first full week of January 2015 is upon us, and we are starting strong. Our five week strength cycle comes to an end on Friday, so get in here and get it done! Next week we will retest the 1 rep maxes to determine just how damaging the holidays really were….
In addition, we are changing the Open Team Training to Thursdays at 5PM. See you there!
-Beth
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Monday’s WOD
Hang Snatch from Position 1
4×2
Start at 70% of 1RM Snatch. Level load across all sets.
Back Squat
1×1 at 90% of 1RM
1 AMRAP Drop Set at 35-45# down
AMRAP 7 min – Make it Fast & Furious
2 Shuttle Run – Down and Back 2x
5 Man Makers
10 Pull ups
2015 01 04