Friday, February 14, 2020

Happy Valentine’s Day Everyone!

At CrossFit 782 For Islander Day we will be open from 9am to 1pm.

We will have class at 9am and 12 noon that day with some open gym time between 10 and 12. This is CrossFit 782.

At 782 Athletics we will have one class at 10am on Islander Day!

For the weekend we have our usual schedule on and as always here is your reminder to get signed up for MayDay Mania! Registration is now 25% full and will be releasing it to outside gyms here shortly.

Athletics - 6/12/430/530

Strength

We continue on the ol’ strength train.

Keep on digging your heels in here building up a solid foundation of lifting strength that you will be able to apply to your Olympic Lifting by adding speed and adding weight to your daily workouts each and every day.

25 minutes to build in with for your Bench Press & Deadlift

Alternate from lift to lift through the following rep scheme. Hit 5 reps of your deadlift and then 5 reps of you 5 bench press and continue down the line that way building up to a heavy single rep for both movements.

5 Reps

5 Reps

3 Reps

3 Reps

1 Rep

1 Rep

For example I would hit 5 reps at 135 for my bench and then 5 at 225 for my deadlift and then 5 and 5 again and then 3 and 3 twice and then a couple of heavy singles for each movement.

Conditioning

‘SeeSaw’

5 minute AMRAP

10 T2B/Leg Raises/Knee Tucks

10 Box Jump overs (24/20”)

After we hit our 25 minutes of work lifting we get into something short and sharp here to get that engine racing.

- Team 782