Thursday, February 2, 2017

STRENGTH

Superset the following two movements for a total of 4 working sets.

Bent Over Row
4×6, ascending
http://www.catalystathletics.com/exercise/171/Bent-Row/

Russian Step-ups
4x6L/6R

Weights may be held in the hands (KBs/DBs) or a barbell may be used in either a front or back rack position. A 20″ box is appropriate for the majority of athletes; this may be scaled down in height as necessary. Athletes who struggle with this movement may perform step-ups unweighted.
CONDITIONING

From CrossFit.com – February 4, 2016
https://www.crossfit.com/workout/2016/02/04#/comments

4 Rounds for Time
20 Overhead Squats, 115/75
20 Box Jumps, 30″/26″

RX:
As written.

INTERMEDIATE:
95/65
Box@26″/24″

SCALED:
75/55, 65/45, or further as needed.
Box@24″/20; Step-ups allowed

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