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02.01.2017

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16266027_1290349791011017_523244347397430947_nThank you Heidi for your amazing words. You continue to make progress everyday!

ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

Impact/Focus #1: Push Press 5-5-5 (Wk3)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @85%5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

Impact/Focus #2: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

Post times to comments.

Skill Development: ROMWOD

Post impressions to comments.

Samy Daghir

4 thoughts on “02.01.2017”

  1. Push Press 5-5-5: 5×180#.

    Row Intervals: 1:39.1 • 1:17.8 • 0:59.3 • 0:39.5 • 0:19.3

    ROMWOD: ✔️ (that was a lot of fun!)

    Reply

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