CrossFit WatchTower Englewood Colorado

Strength: (MEL)

Box Back Squat @ 90%+

3x1x Box Back Squat (w/Reverse Bands) @ 95%+

 

WOD:

CrossFit Mainsite¬†170507: “Quarter Gone Bad”

5 Rounds:

15s Thrusters(135/95#)

Rest 45s

15s Weighted Pull Ups (50/35#)

Rest 45s

15s Burpees

Rest 45s

Score is Total Reps.

 

Weightlifting (Week #1):

Block Snatch Pull + Snatch (Mid-Thigh)

  • @65% 3x(1+1)
  • @70% 2x(1+1)

Block Clean Pull + Clean (Mid-Thigh)

  • @65% 3x(1+1)
  • @70% 2x(1+1)

MEL:

1RM Specialty Bar Box Squats (Vertical Shin)

Reverse Hyper (4x8)-HVY

100x Banded Good Mornings

15# Turkish Sit Ups w/ Max Band Tension (4x8)

100M Sled Drag Backwards-HVY