Friday, December 30, 2016

STRENGTH

Back Squat
5×2, ascending

CONDITIONING

From CrossFit.com – September 24, 2015
https://www.crossfit.com/workout/2015/09/24#/comments

4 rounds for time of:
30 Push-ups
20 Front Squats, 115/75
20 Push Presses, 115/75
30 GHD Sit-ups*

*Only athletes who can perform the movement correctly AND have previous experience with GHDSU volume in workouts should attempt this full volume today.

RX:
As written.

INTERMEDIATE:
Weights at 95/65
GHD sit-ups cut to 20 reps per round instead of 30; ROM to parallel

SCALED:
Push-ups performed elevated on a box or bar
Weights at 75/55 or 65/45
AbMat Sit-ups

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