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TUESDAY 11.7.2017

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STRONG
Back Squat
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
Romanian Deadlift
4 sets of 8 reps
AHAP
 
 
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
METCON
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115/ 75
5 Snatches, 115/ 75