Saturday 8/10/16

2017 Cycle 1 – Week 4 Day 4

Miss the Cycle 1 Explanation Podcast? Check it out HERE.

1. Warm-up
5 Minute Steady AMRAP
10 Alternating Pistols
20 Cal Row

2. Strength
Back Squat – 3×3 @92.5%
Two common mistakes when attacking high percentage squat work: not warming up properly/enough and not being mentally ready prior to unracking the weight. You should be good and sweaty the first time you touch an empty bar, and should never take jumps that feel heavy. As far as the mental side goes, just make a commitment to focus on all nine reps and they will all be successful.

3.)  Partner Wod

100 Wall Balls 20/14#

80 Box Jumps 24/20

60 Partner Wall ball sit ups 20/20#

40 Hang Snatch95/65#

20 Thursters 95/65#



CrossFit PortSide