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workout of the day
[WOD]

friday

5/21/2020

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Warm-up

​2:00 on any monostructural piece (moderate!)

INTO…

2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)

Strength

Wendler Cycle Week 3
Deadlift
Use 90% of 1rm as base number to go off of
5 reps @75%
3 reps @85%
1+ reps @95%

Metcon

For time:
Row 3000 meters
At the top of every 2 minutes perform 6 KB snatches (3 per arm, 24/16 kg)

At home metcon

EMOM x 10 MINUTES
12 DBL DB Russian Swings
12 Air Squats

(Score is Each Set for Time)
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

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E-mail: erin@fortcollinscrossfit.com

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News