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.
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
SWEATFEST
*TABATAS*
8 Rounds
:20 work/ :10 Rest
Row/Bike/Sprints
Empty Barbell Push Press
Box Jump Overs
Ring Rows
Weighted Sit-Ups
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
