TEAM USA @ Crossfit Invitational 2015
WOLFPACK NOTES: We are coming to the end of our strength cycle this week and we will be retesting some of our numbers. When we are pushing ourselves to hit those PRs (personal records), I ask you to please keep safety your number one priority. If anything feels off, then please stop!! If a coach happens to see you losing your form in a lift, we are going to ask you to stop there. Everyone loves to hit those new numbers, but it is never worth injuring yourself. That being said, be ready to come in this week and KILL IT! (Battlewolf howl at this point while reading)
Strength: (Back Squat)
Every two minutes for 20 minutes complete:
Set 1- 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 95%
Set 8- REST/RECOVER
Set 9 – 1 rep @ 101%+
Set 10 – 1 rep @ 101%+
WOD: "Silver"
12 minute AMRAP:
12 front squat (135/95)
8 bar facing burpees
4 muscle ups
RX: As written
Int: Reduce weight (95/65); Bar muscle ups
Scaled: (75/55); 1 pullup + 1 dip to match 1 muscle up
