Ballston CrossFit » Monday, January 15, 2018

Monday, January 15, 2018

Strength/Skill Schedule
Monday: Back Squat Nutrition Challenge Benchmark WOD
Tuesday: Bar MU Skill
Wednesday: Clean Complex
Thursday: 3 Position Snatch
Friday: Open WOD 15.5
Saturday: Deadlift/Partner WOD
Sunday: Bench Press


Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

Back Squat:
4×5 @ 80%, then one set of 5+ reps (max reps) @ 80%
Rest as needed

 

Nutrition Benchmark test (record your score and scaling and re-test Feb 12):
On a running clock:
From 0-12:00, AMRAP 12:
6 Front Squats (155/105#) Fx = 115/75#
8 C2B Pull-ups (Fx = pull-ups or ring-rows)
40 Double-Unders
Rest 3 minutes then when the clock reaches 15:00…

1 Max Set Unbroken Wall-Balls (20/14#)*

*Record two scores, Reps for AMRAP and Max Unbroken Set of Wall-Balls

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