Crossfit WOD

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Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.

If you did not make it in on Monday, you will be completing yesterday’s back squat testing. If you tested your back squat on Monday, your workout for today will be:

Strength Testing
Five or Six sets of:
Press @ 20X1 tempo
Rest 3 minutes between setsPerform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

part 2

10 mins of muscle up practice

Amrap in 15 mins

3 muscle ups

run 300 m

“Logic will get you from A to B. Imagination will take you everywhere.”

– Albert Einstein.

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