Ahhhh after two weeks of backing off on our strength we are going to kick right back into high gear. I know we will see daily PR's for all of us on our lifts and feel good doing it!
Strength:
Deadlifts
Foundation and Intermediate :
3-2-1-1-1
3 reps at medium weight, 2 reps at medium to heavy weight, and 3 single reps looking for a new PR.
RX'D:
5 reps at your 5 rep max - probably about 80% of your max. Do a few warm ups then hit it with 5 at your "figured" max weight - no increasing make notes for nest time if you didn't hit that level.
Metcon:
Foundation and Intermediate
AMRAP 15-20 mins
3 HSPU
6 strict chin ups
10 ring dips
3 burpees
RX'D
1 HSPU
1 strict chin up
1 ring dip
3 HSPU
3 strict chin ups
3 ring dips
5 HSPU
5 strict chin ups
5 ring dips
3 burpees
RSVP To Class
5 comments:
Why my shoulders are fried!!!
Great job 5pm and 6pm class!
7 Rounds as Rx'd
Everyone did great!
Happy to see Crossfitters keeping the intensity to the ceiling!
See you all tomorrow.
8 rounds with full ROM per movement as rxd
9 rounds as Rx. My shoulders were on fire the whole time!
10am got 6 rounds HSPU started to falter with the head touching the ground, and my arms were shot.
6pm got 5 rounds with half of 6 completed - again HSPU started to fail, but got some good advice from Mel - dips hahahahahaha. :-)
Great job everyone!!!
110kg DL. The back is improving!!!!!!!!! 6rds Rx'd loved this one. I didn't have any shoulders before but they are screaming at me now. Makes me feel rad!
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