WHY OMEGA-3s ARE EXTRA HELPFUL FOR STRENGTH ATHLETES
Workout of the Day
Back Squat: 1X20 w/5# more than last back squat session
NOTE: The weight used in the last back squat session was your 5-rep max minus 60 lbs. For today add 5 lbs. to that weight. If the weight used in the last session was too heavy do not add weight today. Warm up with 3 sets of 2-5 reps with lighter weight.
Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders
Post your scores to the Whiteboard.
Scaling (Courtesy of CrossFit.com)
Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this workout should be intensity, not double-under practice.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
200-m row
30 double-unders
Beginner Option
Complete as many rounds as possible in 7 minutes of:
100-m row
30 single-unders
