a. Snatch technique work – 15 min

 

b. “DT”

5 rounds for time

12 deadlifts 70/50

9 hang power cleans 70/50

6 jerks 70/50

17 min time cap

Goat, mobility, make up workout.

If you haven’t tested your 1 rm’s, this is your last chance.

a.Test 1 rm

Of either squat, press or deadlift

If you have already tested all 3 this week:

Weighted / strict pull ups 3,3,3,3

 

b.4 rounds – 30 s on 30 s off

Rotating through:

-Db thrusters 40/30

-Russion Kbs 70/50

-Ball slams 30/25

We have been testing our 1 rm’s all week (and will do more tomorrow) in order to have a firm starting point for the strength cycle we are starting on Monday.

Please keep track of these numbers as percentages of your 1 rm will be used throughout the duration of the cycle.

We will also be changing the format of our programming.  The three lifts we will focus on (as you may have guessed) will be the squat, press and deadlift.  However, the lifts will not be specifically programmed into each day.  Instead, YOU will be responsible for keeping track of which lifts you complete.  You read that right, you will have some mental work to do.  This shouldn’t be a problem for those who already keep close track of their progress.

Monday to Thursday will be our heavy lifting days.  Let’s say Derek works out Monday, Wednesday and Thursday.  He will squat on Monday, press on Wednesday and deadlift of Thursday.  If Brad only comes Tuesday, Thursday and not again until the following Monday, he will squat on Tuesday, press on Thursday and deadlift on the following Monday (and then repeat starting the next time he is in).  Yes it takes some of the variance out of CrossFit, but it avoids the pitfall of missing a lift for an extended period of time because you didn’t make it in on certain days.

More info will be available shortly.  Find us in the gym or email if you have questions.  I’m really excited for this upcoming program.  We’ve already seen a lot of big pr’s in the last few days, this give all of your hard work a bit more focus over the next several weeks.

a. Test 1 rm

Either Squat, Press or DeadLift

If you have already tested these 3 lifts this week, spend the time working on Snatch technique

 

b.Helen

3 rounds

Run 400m

21 kettle bell swings 50/35

12 pull ups

a. Find 1 rm deadlift

No more than 3 failed attempts

 

 

b. 10-1

Wall balls 20/14

Jerks 50/35

Find 1 Back OR Front squat

Find 1 rm Press

Take your time, warm up well before each

No more than 3 failed attempts each

a.Emotm 10

2-4 reps of a goat move of your choice (Muscle ups, hspu, pistols, pull ups…)

 

b.5 rounds, for time

run 400m

14 overhead walking lunges (20/15 kg plates)

14 toes to bar/rings

 

Christine:

 

3 rounds for time

Row 500m

21 box jumps 24/20

12 deadlifts (bodyweight)

ATTENTION!!!!

Yoga has returned to its normal time – Sunday morning at 9:00 am.  See you there.

 

Goat, Mobility, Make up workout