A) STRENGTH
Conventional Deadlift: Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral
Rx+ Extra Training: Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.
B) CONDITIONING
For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders
L3: (135, 95) (155, 105) (185, 125)
L2: (115, 75) (135, 95) (155, 105) (Double Under Attempts)
L1: (95, 65) (115, 75) (135, 95) (Single Unders)
*Each section is TIME CAPPED at 6:00
Rx+ Extra Recovery Work
800 Meter light Sledpull Powerwalk
C) EXTRA CREDIT
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Crossfit Kids at 5:30pm
Barbell Club meets at 6:30pm
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