Welcome to a new month of programming! Please become VERY familiar with the below stretch sequence, courtesy of Mobility WOD. You will be seeing this in EVERY warm up this month. Your squat will improve dramatically from this!
Strength:
Squat 3×5@80% of 1RM
6 min clock per set
You must hit full depth on these. Image courtesy of Coach Rip. A goes below B
You have 6 minutes per set, so don’t rush! Use proper set up, use a deliberate pace, ensure hip drive each time you come up.
Record weight used to www.logwod.com
WOD:
10minAMRAP
5 Power Cleans
5 Push Press
5 Dead lifts
Same weight for all exercises, 95/55
Record number of successful rounds and thoughts to comments/www.logwod.com
Cash Out:
Roll out back, 2 min
Hamstring band stretch, 2 min ea side
CrossFit Team Offutt Tactical Fitness 