Thursday, January 23, 2020

G’day.

Back at it testing out these lifts!!

Tomorrow for the deadlifts I would not go to a true max effort test, but stop one rep before you think you should. What I mean by that is once you feel that rep being super tough that should be it. Do not go into the phase where you go rounded cat back just to squeak out one more rep. Move well before anything else.

We have our registrations up for SnowDown ThrowDown and MayDay Mania on comptracker.

https://www.comptracker.io

The SnowDown ThrowDown is a fun afternoon event for all members and anyone interested in throwing down to raise money for Special Olympics PEI and the Spinal Cord Injury Society of PEI.

MayDay Mania will be held on the long weekend in May at both 782 Athletics and CrossFit 782.

CrossFit - 430/530

Strength

Deadlift Strength Testing

15 minutes to complete

Max Rep Test - 1 set

Here we go. Take about 20-30lbs off of what you completed for your heaviest 3 rep attempt last week and from there go for as many reps as possible unbroken.

Use the first 12 minutes of the 15 minute block to build in weight and then get your last set done in the last 3 minutes. During that 12 minute block hit 3-4 sets of 2-5 reps.

Have someone watch that last set for you so you keep solid form all the way through.

135lbs for 5 reps

155bs for 4 reps

185lbs for 3 reps

205lbs for As Many Reps as Possible

Conditioning

‘Yellow Card’

12 minute AMRAP

100 DU’s/100 SU’s

40 Squats

30 Situps

20 American KBS

10 Pushups

782 CrossFit 101 - 630pm

Skills

Hang Power Cleans

We will review this movement and see how we can get it into a squat.

Pullups

Strength

10 minute E2MOM

5 Hang Power Cleans (or to best depth)

3 Pullups

Conditioning

10 minute AMRAP

5 Ring Rows

10 Pushups

15 MB Situps

20 Goblet Squats

- Team 782