Friday CF WOD – 17.2

02 Mar
0

Programming Notes

Same script as last week chaps. 17.2 will be released in the middle of the night. Friday Night Lights kicking off at 6pm for all those that want to get involved together doing the workout :) good luck everyone

A) Warm Up

Shoulders/Thoracic/Hips/Ankles – Coaches Choice

B) Specific Warm Up

Specific Movements building to 70-90% effort – Coaches Choice

C) WOD

CrossFit Open 17.2 – Workout is released early Friday morning

D) PM Session

A. Back squat, rest 3 – 5 minutes between sets 1 x 8 @ 75-80% 1 x 6 @ 79-83% 1 x 4 @ 81-84% 1 x 6 @ AHAFA

B1. Strict press – 4 x (5 – 7) @ 80-83%, increase overall volume (load and/or repetitions from last week), rest 1 minute before B2

B2. Reverse back rack lunge – 4 x 12 (6/side) @ AHAFA (Increase load from last week), rest 2 – 3 minutes before B1

C1. Seated DB shoulder press – 4 x 10 @ AHAFA, rest 1 minute before C2

C2. Barbell bent over row – 4 x 10 @ AHAFA, rest 1 – 2 minutes before C1

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