Monday

29
Sep

Monday

This 6 weeks will be a combination of strength building of the main power lifts, Back Squat, Shoulder Press, Deadlift with a 5’s, 3’s and 2’s week, as well as complimenting this with speed work on the olympic lifts with snatch/clean and jerk OTM work and shorter more intense traditional CF workouts.

Noon class putting forth maximum hustle, work, and effort to get better each day!

WOD: (six-week cycle test)
A. Back Squat 5×5.
*start around 60% of 1rm and build 5% per set of 5 to 80%+ by your last set.
B. 1 round for time:
Run 600m. *scale to 400.
50 Air Squats
30 Pushpress (75,115#) *scale to around 55% of pp or 65% or sp.