Increased Effort, Decreased Time – CFS

Sep 25th, 2017

Category: CrossFit

Increased Effort, Decreased Time – CFS

Kristen

Warm-up
90 seconds: Double Unders/Singles
90 seconds: Hollow Rocks
60 seconds: Double Unders/Singles
60 seconds: Hollow Rocks
30 seconds: Double Unders/Singles
30 seconds: Hollow Rocks

Mobility
Thoracic Spine
Quads
IT Band

Strength
Back Squat
3-3-3-3-3

WOD
12 Minute Ascending AMRAP
20 Double Unders
3 Overhead Squats (135,95)
30 Double Unders
6 Overhead Squats
40 Double Unders
9 Overhead Squats
50 Double Unders
12 Overhead Squat
60 Double Unders
15 Overhead Squats

Level 3 (115,75),
Level 2 (95,55), DU increase by 5
Level 1 (75,35), singles

Coaches Tip – Choose a weight for the overhead squats where you can get through the set of 9 reps unbroken.

DISCUSSION 3 Comments

  1. Chad Kucera 09/26/2017 at 2:48 am

    Back Squat: 275 across
    WOD: 15+80

  2. Jason Barrow 09/26/2017 at 12:57 am

    Finished up the last two Team Series wods with Jill tonight.

    Event 3: 207 Rx
    Event 4: 8:21 Rx

    Couldn’t possibly be more proud of Jill. I wasn’t getting a clean on the final set, but she was able to get FIVE of them. REALLY happy with what we did on this first week. On to the next.

  3. Alec 09/25/2017 at 9:19 pm

    Wow, end of the day and no comments yet?!

    Got through 18OHS, got 12 more DUs.