Monday 140224
/This Friday night is our first CrossFit Open Workout Potluck. We will perform the Open Workout, and then eat! Everyone is invited (even those not participating or who did the WOD in an earlier class) and the competing athletes need your support! Bring a dish, scream and yell at the competitors, and see what the wonderful community of CrossFit is all about. This will repeat each week throughout March until the Open is over. The 4pm class will be as regularly scheduled, and then we will run heats from 5:30 until everyone has completed the workout.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.
These percentages should be based off of your 1-RM back squat from the beginning of the cycle.
AMRAP in 5:00
10 Chest to bar Pull Ups
10 Handstand Push Ups