Friday, February 28, 2020

Happy Friday!

Unless you hear otherwise classes are on as usual!

CrossFit - 6/12/430/530

Strength

We will move through our deload week here with our bench press and deadlift.

14 minutes

3 sets of 5 Bench Press at 60% of your 1RM

For example I would hit 115/135/155

3 sets of 5 Deadlifts at 60% of your 1RM

For example I would hit 185/225/255

After getting set up we will get right into these movements, alternating back and forth to hit 3 sets of each working here on form before anything else. Hit a warmup set and then get right into it. Only need about 1 minute rest just to reset between movements, but be really conscience of how you move on each rep.

Partner Conditioning

‘Working Class’

16 minute AMRAP

6 DB Hang Power Clean & Jerks (6 per arm)

8 DB Step Ups (4 per leg, alternating)

10 Perfect Pushups

Alternate rounds with your partner. One partner completes a round while the other partner completes as many sit-ups as possible.

You will have two scores, one of how many rounds you did as a team and one for how many setups you did as a team. Count and work together.

- Team 782