Wednesday, 19 February 2014

** Although her birthday is not until Friday, this will be Rachael Alvarado-Cedeno’s Birthday WOD!  Come out and celebrate with one of our Samurai CrossFit family on her special day! 

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

STRENGTH
High Bar Back Squat:  2 x 4; 2 x 2; 2 x 1 – choose a weight that allows you to perform the first set of 4 reps with perfect form; challenge yourself to increase the weight every set as the reps decrease.

INTERMEDIATE STRENGTH
High Bar Back Squat:
2 x 4 @ 80% HBBS 1RM
2 x 2 @ 90%
2 x 1 @ heaviest possible

CONDITIONING
AMReps in 12 minutes:
24 Kettlebell Snatch (12 each arm), 24/16kg
6 Front Squats (from the ground) @ 50% Front Squat 1RM