Workout for Friday, May 11: Run, Squat-clean, Dip

Workout for Friday, May 11: Run, Squat-clean, Dip - BrewCity CrossFit

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Posted on 11,May | Posted by danny

WARM-UP:
Run or Row
Stretch
3 Round (45/35)
10 Hang Clean
10 Front Squat
10 Push Press

STRENGTH: High-Bar Back Squat:
4 (70%) – 4 (75%) – 4 (80%) – 4 (85%)
*Base percentages off of 90-95% of 1 RM

HSPU and Progressions (see HSPU document)
3 x 7-10
*Alternate between Squat and HSPU. Rest 60-90 Sec between movements

WOD:
200 M Run
8 Squat Clean (175/125)
16 Ring Dip
400 M Run
6 Squat Clean (175/125)
14 Ring Dip
600 M Run
4 Squat Clean (175/125)
12 Ring Dip
800 M Run
2 Squat Clean (175/125)
10 Ring Dip

About danny

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