The Power House at Highland
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10:00 pm

160627

P1 Strength:
4-5 Sets
Front or Goblet Squat 5-5-3-3-3 @ 3311
Rest 30-60"
PB Stir the Pot
Rest 30-60"
Crossover Symetry Vertical Press x 5 reps @ 3311
Rest 30-60"

P2 Strength:
Front, Back or Box Squat 5/3/1 Week 2
5 @ 50%
3@60%
3@70%
3@80%
3+ @ 90%
***make sure to use training max for all calculations: training max is 90% of 1RM from two weeks ago
***last set is max effort

P1 WOD:
Seven rounds for time of:
10 Wallball shots
10 Pull-ups
***choose trx or assisted or bent over row for pulling

P2 WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
https://www.crossfit.com/workout/2011/03/13#/comments


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7:20 am

160626

P1 Strength:
4 RFQ
Bent Over row x 8-10
rest 30", 1 or 2 kb weighted SPlit Squat x 6-8 per leg
rest 30", BOSU Plank, hands in triangle
Rest 30"

P2 Strength:
4 RFQ
Bent Over row x 6-8
rest 30", 1 or 2 kb weighted SPlit Squat x 6-8 per leg
rest 30", Ring Plank x 40"
Rest 30"

P1 WOD:
14' AMRAP
21 Cal Row
15 American Swings 35/20
9 Push ups/18 Shoulder Taps

P2 WOD:
14' AMRAP
21 Cal Row
15 American Swings 55/35
9 Ring Pushups