Archived WODS

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

May 31, 2016

murph-crew.jpg

Today's squats are a intro/refresher into a new movement that we will be building into our squat cycle.  This cycle will officially begin next Monday.  This will be our last prep week. 

STRENGTH:

Back Squat Speed Partials
5x4 @ 50% + 5 rebound jumps (12 - 24")

* Rest 1 Min after squats and jumps, pins should be set at the top end of your sticking point, for most people this is a couple inches above parallel.  You should be unloading about 50% of the bar on the pins and holding for two seconds.  You will then accelerate upwards as hard as possible, if you leave the ground be sure to catch soft. 

CONDITIONING:

5 Rounds:
AMRAP 2 MIN:
20/16 Calorie Row + ME Power Clean (185/125)
* Rest 2 Min, record total # of power cleans.