WARM UP – MOBILITY
Big dynamic warm-up + stretch (hip, hamstring, mid-line)
Review WOD A and give 8-10 min to warm-up Back squat + Deadlift to working weights
CrossFit.com Hero WOD: PK
Complete 4 rounds for time:
10 Back squats (225/155)
10 Deadlifts (275/185)
– Rest 2 minutes between each round –
Scale wights accordingly to heavy but safe loading. First 2 rounds should be unbroken.
Weights should be no more that 70% of 1RM
Partner up with someone using the same or similar weights to you. Share 2 barbells and stagger start by 2 mins.
Score is time to complete minus 6 min rest (and possible stagger time).
Cool down, Rollout, stretch.
See you at our 6 year anniversary party this afternoon!!
Monday: back squat / lower body
Tuesday: bench press / upper body
Wednesday: big conditioning WOD
Thursday: snatch / deadlift
Friday: gymnastics / met-con
Sunday: clean & jerk / strength work
Monday: Push press + Gymnastics/Conditioning WOD
Tuesday: Back squat + Strength (Optional Conditioning)
Wednesday: Long EMOM (mixed movements)
Thursday: Deadlift + Clean WOD
Friday: Bodyweight WOD
Saturday: Benchmark / Hero
Sunday: Snatch + Accessory strength
Monday: Push press / Gymnastics upper body
Tuesday: Deadlift testing + short WOD
Wednesday: Aerobic Conditioning intervals
Thursday: 3 mixed movement AMRAP’s
Friday: Snatch + WOD
Sunday: Clean + Jerk + Accessory strength
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