Friday CF WOD – 17.5

23 Mar
0

Programming Notes

17.5 will be released in the middle of the night. This is the last workout so almost there everyone. Friday Night Lights kicking off at 6pm for all those that want to get involved together doing the workout…good luck!

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 17.5 – Workout is released early Friday morning

D) PM Session

A. Back squat, rest 3 – 5 minutes between sets 1 x 5 @ 82-86% 1 x 4 @ 84-87% 1 x 2 @ 85-89% 1 x 4 @ AHAFA

B. Alternate, B1. Push press – 3 x 4 @ AHAFA (increase load from last week), rest 1 minute before B2 B2. Arm over arm standing sled pull – 3 x 18m @ AHAFA OR single arm DB row – 3 x 16 @ AHAFA, rest 2 minutes before B1

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