Tuesday July 31st

Strength Day!

Warm Up-
5 Minute Row
30 OHS squats with pvc using the rig as your guide with the pvc pipe, chest up!
****Extra Work Posted at bottom of page

Grab and empty bar!
Strength-12 minutes to complete, get on it. DONT WORRY, there are more squats after
20 rep back squat, add 5 pounds onto your last completed session.
Quick review on how to do this. Start with a few sets of empty bar… this week you’ll be in the 70 percent range, still moderate weight, but challenging. Do a few sets of 7-10 at that 50 percent mark. A couple sets of 5 a little heavier, then go for it.


STRENGTH 2 FRONT SQUATS- video says back squat, but this is front squat

Front Squat 3-3-3-3-3 reps

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CrossFit WOD 180126 Tips With Rory McKernan

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

WOD if you want to do it!
3 Rounds
25 Push Ups
25 Cal Row