Monday, November 13, 2017

Thursday 2, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even- banded face pulls
Odd- Banded Push downs

Strength
Cycle 4 week 1
Strict Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon
25-20-15
Kb Snatch 24/16 (*each hand)
Front Squat 80/60


Image result for crossfit front squat meme

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