*Over the new 2 weeks we will be retesting our foundational movement strength to start off 2020. Following the retest we will begin a new strength cycle.
CROSSFIT
STRENGTH:
Deadlift
In 25:00 Establish a new 1RM
WOD:
Buy In: 20 Burpees
Then, 3 Rounds of
50 Air Squats
20 Pull Ups
Cash Out: 20 Burpees
SWEATFEST
18:00 AMRAP of:
10 Burpees
15 Box Jump Overs
20 Sit Ups
30 DU/60SU
200m Row
CROSSFIT FOR SPORT
STRENGTH:
Front Squat
5-3-1+
65%-75%-85% of your 1RM
*Aim for at least 3 Reps on the last set
WOD:
Row 500m
Then, 3 Rounds of:
10 Hang Squat Cleans
10 Push Jerks
10 Burpees
Then, Complete 100 Single Unders
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