Wednesday

Well it is Wednesday

Jenny and Adam Doing Work
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

I am looking forward to a long break.  Here is what we have going on today.  Remember to check the board in the gym for the holiday hours.

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CrossFit Wednesday
Warm-up
10 Air Squats
10 Push Ups
10 Sit Ups
10 Pull Ups
3 X Through
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Weightlifting
Back Squat (1 X 5)
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
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Metcon (Distance)
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.