Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for the class to attend.
DELOAD WEEK
CROSSFIT
Monday, November 16th
Strength:
Pause Back Squat Complex
1 Pausing Back Squat (2s in the bottom)
2 Back Squats
After Each Set:
30% of MAX
-Pike Push-Ups
-DB Strict Press
-Strict Handstand Push-Ups
All %’s based on 1RM Back Squat:
Set 1 - 55%
Set 2 - 60%
Set 3 - 65%
Set 4 - 70%
Set 5 - 75%
WOD:
AMRAP in 15:00
50/30 Calorie Row--400m Run--37/26 Echo Bike
50 Single DB Hang Clean & Jerks 50/35
50 Single DB Reverse Lunges 50/35
50 Deadlifts 135/95
GOAL: 1+ Rounds
SWEATFEST
AMRAP in 25:00
10 Burpees
15 Cal Row
20 Sit-Ups
30 DU/SU
40m Farmer Carry
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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