WED12JUL2017

WOD

Strength
BS: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

Conditioning
Courtesy of crossfit.com
“170610”
5 rounds for reps of:
1 minute of box jumps (24/20)
1 minute of wall balls (20/14)
1 minute of row for cal
Rest 1 minute
*We may start in waves, but everyone needs to start on BJ and go in order.

Extra

Before
3 sets 100ft. double bottoms up KB walk, start light and only got up if you can stay perfect

Jerk from blocks/rack: 60/6, 70/5, 80/4, 85/3*5 sets, 90/2, 95/1

After
Accumulate 4 min. in Hanging L-sit

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