WELCOME TO GEO 3.0

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WORKOUT OF THE DAY

STRENGTH

10RM Bench Press (15 mins)

METCON

50 Squats

50 Push-ups

50 Sit-ups

50 Wallballs

200m Run with Ball

50 Wallballs

50 Sit-ups

50 Push-ups

50 Squats

***30min timecap

 

COMPETITION TRAINING

STRENGTH

Power Snatch 5-5-5-5-5

STRENGTH

Hatch Week 7-1

Back Squat

5 @ 70%; 5 @ 80%; 2 @ 85%; 3 @ 90; 1 @ 100%

Front Squat

5 @ 65%; 4 @ 75%; 4 @ 80%; 4 @ 85%

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About AB

Crossfit Coach

Posted on July 28, 2015, in WOD. Bookmark the permalink. Leave a comment.

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