+1 (802) 448-3768 info@crossfittt.com 1879 Williston Rd, South Burlington, VT 05403

RTG W.O.D. – 10/18/13: “Fry-day!”

AM:

5 x 5 Back Squat @ 80%. Add 5 lbs from previous session.

5 x 5 Bench Press @ 80%. Add 5 lbs. from previous session.

5 x 8 Glute Ham Raises

 

PM:

EMOTM, 20 Min:

– THIS Min: 1 WWU, 10 Unbroken C-2-B Pull-Ups

– THAT Min: 6 Inverted (Feet on box, above hands) Ring Rows

RTG W.O.D. – 10/17/13: “Heave-Ho”

AM:

– 2 x 3-Pos. Snatch @ 65%

– 2 x 3-Pos. Snatch @ 70%

– 4 x 5 Snatch High-Pull @ 65%

– 4 x 6 Behind-the-Head Jerk Drop @ 65%

 

PM: “Heave-Ho” Two Rounds of the following:

– 2:00 Max-Rep Thrusters (115/75), followed immediately by:

– 2:00 Max-Rep Box Jumps (24″/20″)

– 3:00 Rest

– 1:00 Max-Rep Thrusters (145/105), followed immediately by:

– 1:00 Weighted Step-Ups (45/25) to a 30″/24″ box

– 5:00 Rest

RTG W.O.D. – 10/16/13:

AM:

– 5-4-3-2-1 Muscle Snatch Progression (to 70% of 1 RM)

– 5 x 5 Front Squat @ 80%

– 5 x 5 Strict Press @ 80%

– 3 x 5 Deadlift @ 90%

 

PM: 30 min light jog (Z1), plus Athlete’s Choice:

– TT Yoga (if so, skip jog)

– GPP Mobility Work.