Monday 8.7.17

Mat Fraser.  2107 CrossFit Games Champion

Mat Fraser.  2107 CrossFit Games Champion

Strength:

Back Squat:
Sets 1 & 2 - every 2 minutes.
Sets 3-8 - every 3 minutes.
* Set 1(0:00) – 5 reps @ 55%
* Set 2 (2:00) – 3 reps @ 65%
* Set 3 (4:00) – 1 rep @ 75%
* Set 4 (7:00)– 1 rep @ 85%
* Set 5 (10:00)– 1 rep @ 90%
* Set 6 (13:00) – 1 rep @ 95%
* Set 7 (16:00)– 1 rep @ 101-102%
* Set 8 (19:00) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
Record this number!

WOD:
Six rounds, for time, of:
10 Dumbbell Snatches
10 Burpee Box Jump Overs

Rx: 50/35 lbs; 24/20″
Sc: 35/20 lbs; 24/20″ step-ups okay

Mandi Reading