Home of CrossFit Sanctify!
0 Comments

Tuesday 141028


Megan cranking out some front squats last week. You can't ask for a much better looking squat than that!
Fitness

This current cycle for the Fitness group is going to shift back to a higher-volume emphasis not only on the main lifts, but it'll come in the metcons/conditioning portion of the workout as well. For example, today's strength work has presses in it and there'll also be some upper body volume coming from the push presses and pull-ups in the AMRAP. Yesterday's contained a bunch of lunges to go with the back squats. This week may or may not be too tough for some of you, but beware, as the volume goes up over the next few weeks, expect everything to get more challenging.

A. Press: 5x5@65%, build each round, 2:30 clock
B. Power Snatch: 8x2, TnG, Build to AHAP, on a 2min clock
Notes: For the press, begin around 65% and build each round. Reps should be unbroken.
+
10min AMRAP:
15 KBS, 32/24kg
10 Push Press, 135/95
5 Pull-ups

Performance

4mins @90% effort:
Row 600m
AMRAP burpees remainder of time at steady pace

rest 3mins


4mins @90% effort:

6 thrusters, 75/45#
5 T2B
15 DU

rest 3mins


4mins @90% effort:

6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20/14lb to 10′ target men and women

rest 3mins


4mins @90% effort:

AD for cals, keep rpm sustainable

Notes:
- all should be sustainable and similar splits for rounds
- remember that a 4 minute sustainable pace will be faster than an 8-12 minute sustainable pace
- J-Earley: 34 burpees, 5 rounds even, 4 rounds + 3 wb, 97 cals

Comments

0 Comments