Friday 9.10.10
CrossFit
Paused front squat
4 sets of 5 reps with a 3 second pause at the bottom
*no bouncing out of the bottom
**aim to start @ 60% 1RM and build
Rest 90 seconds between sets
Back-racked box step-ups
2 sets of 10 reps per leg
Rest 90 seconds between sets
CrossFit Open 18.1
AMRAP 20
8 toes to bar
10 single arm dumbbell hang clean & jerk @ 22.5/15kg (switch after 5 per arm)
14/12 cal row
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Gymnastics
Pull up and chest-to-bar pull up progressions