Strength
5 sets:
1.1* x Deadlift
– Rest 30 seconds –
6-8 L-seated DB Press (heavy)
– Rest 2 minutes –
*Rest 2 seconds between reps
Conditioning
Fitness:
22-16-8 reps of:
Performance:
22-16-8 reps of:
10 minute time cap
Strength
Fitness: 3 x 8-12 Back Squat @20X1 (build over sets)
Performance: 1 x 20 Back Squat (Add 5# from last session. If this is your first time doing 1 x 20, use 60%)
Conditioning
2 sets of:
500m Row
– 1 minute rest –
30 Box Jump Overs (24″/20″)
– 0:30 Rest –
250m Row
– 5:00 rest –
No competitor class at 1100 today! Gabby & Josh are competing at the Team Superfit National Championship in Richmond. Go cheer them on!
0845 Weightlifting
1000 CrossFit
In teams of 4, complete 4 rounds, relay style:
Strength
5 Sets:
1.1.1.1* Deadlift (2 second rest between reps)
Rest 0:30
6-8 Strict Press
Rest 2:00
Conditioing
3 Rounds for Time:
Mobility
2 minutes per side, twisted lizard stretch
Strength
Every minute, on the minute, for 5 minutes: 1-2 legless Rope Climbs
Scaling options: regular rope climbs, 4-6 rope lowers, or 6-8 strict pull ups
Conditioning
Every 7 minutes for 4 sets:
Mobility
2 minutes per side, wall pec stretch