Tuesday, January 5th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

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CROSSFIT

STRENGTH:

Back Squat - 1RM

Over The Course of 20-24 mins establish a 1RM back squat

***Build as 5,5,3,3,3,1,1,1,1,1

Back Squat - 80% AMrAP

1 Single Set AMrAP @ 80% of heaviest weight lifted for the day @ 3032

Goal 5+ reps

TEMPO is so important

3032 =

3s Down

0s Hold

3s Up

2s Pause at the top

***THE TEMPO, will make you better weightlifters and have better positional awareness.

WOD:

11min AMRAP - The AMRAP Baseline

10 Burpees

15 KBS 55/35#

20 Sit-Ups

COMP

10 Burpees

15 KBS 70/55#

20 GHDs

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SWEATFEST

*TABATAS*

8 Rounds

:20 work/ :10 Rest

Row/Bike/Sprints

Empty Barbell Push Press

Box Jump Overs

Ring Rows

Weighted Sit-Ups

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DO MORE. BE MORE. GIVE MORE. LIVE MORE.