Thank you Heidi for your amazing words. You continue to make progress everyday!
ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
Impact/Focus #1: Push Press 5-5-5 (Wk3)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @85%5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.
Post loads to comments.
Impact/Focus #2: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m
Post times to comments.
Skill Development: ROMWOD
Post impressions to comments.
“Push Press 5 -5-5 ” : 95#
“Row Intervals”: 1:57/1:33/1:12/0:45.2/0:21.8
Push Press: 70#
Row Intervals: 2:11/1:45/1:19/0:53/0:25
Push Press 5-5-5: 5×180#.
Row Intervals: 1:39.1 • 1:17.8 • 0:59.3 • 0:39.5 • 0:19.3
ROMWOD: ✔️ (that was a lot of fun!)
Push Press 5-5-5: 105#
Row Intervals: 1:49.3/1:27.1/1:04.0/:41.8/:19.3