We are still undergoing renovations in the gym. Please STAY OUT of the back room. That includes getting equipment, please ask a coach if you need something from the back. Please do not even walk back there and track dust everywhere. We also ask that you leave your dogs at home for now.
CrossFit:
A.) Every 2 Minutes x 10 sets % Of Push Press (from rack)
1 Push Press + 2 Push Jerks for load:
#1: 1 rep @ 45% of Push Press
#2: 1 rep @ 50%
#3: 1 rep @ 55%
#4: 1 rep @ 60%
#5: 1 rep @ 65%
#6: 1 rep @ 70%
#7: 1 rep @ 75%
#8: 1 rep @ 80%
#9: 1 rep @ 85%
#10: 1 rep @ 90%
B.) For Total Time (15 min Cap)
10-8-6-4-2 Reps
T2B
Power Cleans (135/95)
Rest 3 Minutes
10-8-6-4-2 Reps
T2B
Front Squats (135/95)
L1: 75/55, Sit-Ups/V-Ups
L2: 115/75, Hanging Knee Raises
L3: Rx
L4: 185/125
Booty Crew:
One big part today. So this is 4 rounds on each leg, 8 rounds total. After you finish both legs do the ab section. Make sure you choose weights that make each movement challenging for only 8 reps.
8 Rounds:
*do Round 1 all on Rt leg then Round 2 on left leg
8 Deficit Lunge
8 Deficit Curtsy
8 Deficit DB RDL
8 DB Single leg Glute Bridge
8 Long Band Standing Abductions
THEN DO THE OTHER LEG
THEN ABS after both legs:
1 min Plank
1 min Reverse Sit Ups