1/20/14: Day 50

Smolov people, you are squatting again! Make sure you pay attention to your squat cycle instructions. Everyone else...time to start preparing for the Open!

GYM PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Push-ups
10 Straddle Plate Jumps
10 Good Mornings

Mobility
Roll Front of Shoulders w/LAX Ball - 1min/side
Roll Quads - 1min/side

Skill/Strength
Front Squat 8x3 @ 85%, 2:00 int

WOD
CrossFit Open 13.1
AMRAP in 10min
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)


SMOLOV PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Push-ups
10 Straddle Plate Jumps
10 Good Mornings

Mobility
Roll Front of Shoulders w/LAX Ball - 1min/side
Roll Quads - 1min/side

Skill/Strength
Front Squat 8x3 @ 85%, 2:00 int

WOD
CrossFit Open 13.1
AMRAP in 10min
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

Squat Cycle

1x3 @ 65%

1x4 @ 75%

3x4 @ 85%

1x5 @ 85%

Do work!