CrossFit – Mon, Sep 23
Strength wk1
Snatch for total weight (7 Rounds for reps)
7 Sets For total load:
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
Strict Press For Total Weight (7 Rounds for reps)
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
Metcon (Time)
For Time:
10 Rounds For Time
6 Power Cleans 95/65
12 Push-ups
18 Air Squats
– We are starting our 8 week strength cycle again. Choose a different lift than last time. Welcome to week 1 of our Strength cycle. For the next eight weeks, on Monday choose between Power or Squat Snatch or Strict Press, Wednesday choose between Power Clean or Squat Clean and on Thursday choose between Split or Push Jerk and stick with the same lift for the entire eight weeks. Some weeks we will mix in Back Squat or Front Squat on Tuesday’s and Deadlift on Friday’s
– Use a recent 1-rep-max to find your percentages. Week one sets and percentages
7 Sets For total weight:
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%