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 class to attend.
Deload week may be over and it’s time to switch gears again. What hasn’t changed is the work here won’t always be sexy and it definitely won’t be easy.
Our focus currently is CAPACITY BUILDING. Prior to "Shelter In Place", we focused on building a strong base through heavier percentage lifting, on both Olympic and traditional lifts. We have shifted gears now. Our aim now is to get our strength back and turn that strength into usable capacity in all facets of our sport, lifestyle, and training – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load.
Trust the process. Stay Humble. Stay Hungry.
CROSSFIT
STRENGTH:
Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double Unders/75 Single Unders
2 Power Cleans
2 Front Squats
2 Push Jerks
Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk
WOD:
30-20-10:
Power Cleans
Front Squats
Push Jerks
Barbell: 95/65
*If you typically modify the weight today’s recommended weight is 75/55
GOAL: 9-18:00 (18:00 CAP)
SWEATFEST
“TABATA Wednesday”
Tabata KBS
*Rest 1 Minute
Tabata Flutter Kicks
*Rest 1 Minute
Tabata Ring Rows
*Rest 1 Minute
Tabata Hand Release Push Ups
*Rest 1 Minute
Tabata Calorie Row
DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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