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Monday, March 9th

CROSSFIT

STRENGTH:

Back Squat

Set 1 (On the 0:00): 9 Reps @ 58%

Set 2 (On the 2:00): 7 Reps @ 55%

Set 3 (On the 4:00): 5 Reps @ 72%

Set 4 (On the 6:00): 3 Reps @ 77%

Set 5 (On the 8:00): 1 Rep @ 82%

Set 6 (On the 9:30): 1 Rep @ 84%

Set 7 (On the 11:00): 1 Rep @ 86-87%

Set 8 (On the 12:30): 1 Rep @ 87-88%

Set 9 (On the 14:00): 1 Rep @ 87-88%

Set 10 (On the 15:30): 1 Rep @ 87-88%


Notes:

*Increasing loads from two week ago, while maintaining the same exact rep scheme

*Sets 1-4 are completed on the 2:00

*Sets 5-10 are completed on the 1:30

*On sets 7-10, it's your choice inside the range of 86-88%


WOD:

21-15-9

Power Cleans 95/65

Box Jump Overs 24"/20"

Front Squats 95/65

Toes to Bar

SWEATFEST



3 Rounds:

1:00 Max Effort Burpees

1:00 Max Effort Rowing (cals)

1:00 Max Effort DU/SU

1:00 Max Effort Air Squats

1:00 Max Effort Sit Ups

Rest 1:00 between rounds

CROSSFIT FOR SPORT


STRENGTH:

Hang Power Snatch

1-1-1-1-1-1-1

*Build to a heavy single

*Does not need to be a 1RM


WOD:

With 10:00 on the clock...

Row 700m

10 Hang Power Snatch

10 Knee-2-Elbows / 15 Sit Ups



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