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Friday, January 5, 2018

  Fri 1/5/18
Mobility: Hips/Shoulders
Strength/Skill: *If you hit your percentages last week for all rounds,
increase percentages by 10% this week, otherwise
repeat

Toes-to-Bar or Kipping Knee Raise

3 Rd's:
30% of MUBE,
40% of MUBE,
Then 50% of MUBE,
Rest as little as needed between percentages
Rest 1:30-2:00 between rounds
Met-Con: CrossFit Open Workout 17.5
Rx-
10 Rounds for Time:
9 Thrusters (95/65)
35 Double Unders

Scaled-
10 Rounds for Time:
9 Thrusters (65/45)
35 Single Unders
Additional
Accessory
Work:
Behind the neck snatch-grip push press: moderate weight for
3x3 at 70% of last weeks weight
3x20 Windshield Wipers
3x12 Seated Leg Lifts
Additional
Optional
Front Squat
Program:
70% of last week's 3RM for 4x4
Express 9:00 AMRAP-
5 DB Lusters
30 Double Unders/60 Single Unders
.