12
Oct
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