wod

6.7.16 CrossFit Workout WOD Highlands Ranch Lone Tree CO

By 06/06/2016 No Comments

Warm-up (8)

3 Rounds-

300m Row

10 Band Pull-aparts (overhand) BLK or RED band

10 Band Pull-aparts (underhand)

8 Inch Worms

Coach’s Led (7)

Hip Stretch

Ankle Stretch

Hamstring Stretch

A. Week 11 of 12 (25)

Back Squat-

1×5@60%

1×3@70%

1×2@80%

1×2@90%

1×1@95%

1×1@103%

*Do not go heavier than 103% today

Front Squat-

1×5@60%

1×5@70%

2×5@75%

B. 3 Rounds for Time (18 Minute Cap)

2 Legless Rope Climbs

20 Hand Release Pushups

20 Dumbbell Snatches (50/35)

Shean

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