Three rounds for max reps:
:30 Shoulder press, 95#/65#
:30 Push press, 95#/65#
:30 Push jerk, 95#/65#
:30 Rest
:30 Front squat, 135#/85#
:30 Back squat, 135#/85#
:30 Deadlift, 135#/85#
1:30 Rest
During the :30 rest, men add 40# and women add 20#. Remove weight after the deadlift.
Post reps to comments.
It's time! Get off the couch and get outside. Supplement your CrossFit habit with some good old fashioned fun in the great outdoors. What good is all that hard work to stay in shape, if you don't go out and use it?
Last week we began a 3-on 1-off, 2-on 1-off cycle that results in a consistent seven day schedule. Beginning next week, we're going to start incorporating a pre-WOD strength workout that will work on a progressive percentage cycle. The pre-WOD strength days will occur on Mondays and Fridays, following a rest day. Again, the cycle looks like this:
Mon-ON, Tues-ON, Wed-ON, Thur-OFF, Fri-ON, Sat-ON, Sun-OFF
We are providing you with this information so that you can plan ahead. It is certainly not essential that you attend on these days. This is simply a guideline to our programing. If you have any questions don't hesitate to chat up one of your trainers.
