Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

August 3, 2015

This week will be a deload week, it is important that you keep your volume fairly low.  This doesn't mean don't show up because the workouts look "easy".  This is an important part of programming, please show up, put in some extra time with mobility etc.  We will be testing our 1RM Back Squat next week, focus on eating clean, staying hydrated and supple. 

STRENGTH:

Warm-Up: 8@Bar, 6@30%, 4@40%, 3@60% - Slight pause in bottom, bounce out & drive.

Tempo Back Squats - 
3@65%, 3@68%, 3@70%, 3@73%, 3@75%
**These will all be done with a 3 - 2 - 1 cadence: 3 seconds down, 2 second hold, drive up with speed.  Strict 2 Minutes of rest between sets.  If your shoulders dip upon initiating out of the bottom, drop weight.  Think about keeping your shoulders and hips as vertically stacked as possible. 

CONDITIONING:

FOR TIME:
21 - 15 - 9:
Full Snatch (95/65)
CTB Pull-Ups