9.7 CrossFit Love

 In WOD

Pre-CrossFit WOD Р Weightlifting

Front Rack Alt Lunges
4 x 20 @ increasing loads

Speed Deadlift
8 x 2 @ 40% @ light bands

WOD

Wide Stance Back Squa
3 x 3 @ sets across @ heavy

10 – 20 – 30 – 40
Box Jumps
Wall Balls
– – Rest 5:00 – –
40 – 30 – 20 – 10
Alt Pistols
Wall Balls

Post-Accessory Work

3 rounds; NFT
12 BB Hip Extensions (+10 lbs up from last week
12 Reverse Hypers @ 40 – 50% of today’s heaviest BS
1:00 Farmers Holds
— :30 Rest Btwn Rounds —
100 Heavy BND Tricep Extensions

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