Crossfit

Tuesday

DOGWOOD SPECIALS
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Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
1000m Row (Time)
Max Effort 1000m Row

Weakness Warm Up
Push the pace or just get loose.
Back Squat (1 Max Rep Set @ 70-80% – 15:00 Limit)
f last week was too easy add a little more weight, but if you were under 15 reps the stick with the same weight.
Start with several reps on the empty bar, then hit a set of 10 around 30%, then 8 around 50-60%.
Decide your working weight, and when you’re ready you will complete ONE Max Rep Set (and we mean MAX REPS). How long can you stay under that bar? You’re shooting for around 15 reps!
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scaled weight 95/65 and scale to Knees to Chest if needed. This is a short one so hit the gas and hustle!