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
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