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Thursday 12.05.2019

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Weighted Dips (4×8 AHAP)

Intention- using 70-75% of your 1RM and a 3 second lowering tempo for each rep. Be explosive on the way up.

Single Arm Row (4×8 AHAP )

Intention- using 70-75% of your 1RM and a 3 second lowering tempo for each rep. Be explosive on the way up.

WOD

Metcon (12 Rounds for time)

WOD:

6 x 100 m Sprint @ RPE 8

Then:

6 x 50 m Sprint @ RPE 8

Rest 1 min between sets

Intention- sprinting is the single best way to build up your fast twitch muscle fibers. These fibers are the ones that grow the fastest. They are also the one that produce strength and power. So while this WOD might look boring, if you want to look good naked or perform well as an athlete, you need to show up to class