MONDAY

BOOKER!!

We are done with the linear progression strength program.  This week we’ll be hitting a 1 RM for front squat, back squat and deadlift.  We are aiming for a 5 to 10# increase in PR’s for each.   Good luck!

TODAY IS A HOLIDAY, BUT WE ARE OPEN FOR REGULAR CLASS SCHEDULE STARTING AT 5:30 AM

STRENGTH:

Front squat

1 RM

(7/5/3/3/1/1/1) is a good rep scheme to follow

CrossFit WOD:

“FAT FRAN”

400 meter run

15-12-9

Thrusters 115#/75# RX+ 135#/95#

pullups

400 meter run

LEVEL 1:

200 Meter run

15-12-9

Thrusters 65#/45#

pull ups or ring rows

200 meter run