Tee Shirts Are Heeeeya!

Tee Shirts Are Heeeeya!

Terrible accent impersonation via text. Anyways, the t-shirts are finally in. I apologize about the long delay. We will never have that happen again because I am never using our longtime provider for apparel again. Because they are now terrible.

 

SATURDAY

CrossFit

Strength: Low Bar Back Squat
5-5-5-5-5

WOD: 4 Rounds
Row 300m
7 Power Clean and Jerk 135/95

S: 75/55
L1: 95/65

Rx+: 155/105

 

Sweat

Core : 21-15-9
Plate Getup
Barbell Rollouts
Knee to Chest from Hollow Pos. with Barbell

 

Conditioning : 15 Minutes
Row 300m
7 KB Goblet Squat
10 Broad Jumps

 

The Program

1. Strength and WOD

Start a clock with the beginning of the EMOM and use it for remaining work
2. Jerk Work (any)
EMOM 10-15m : 1 rep each minute
– start at 70% max and increase as below (1 rep each minute). Stick to the % strictly..this is about volume not maxing out

70% (min 1), 70%, 73%, 73%, 75% (min 5), 78%, 78%, 80%, 80%, 83% (min 10), 83%, 85%, 88%, 90%, +90% (min 15)

  • If you fail past minute 10 then stop there

3. @ Minute 20 start 10 Minutes to find max x1 Thruster (from rack)

4. @ Minute 30 start : 8m AMRAP
2 Deadlift, + 80% 1rm
4 Burpee – Pull-ups

5. @ Minute 40 start : 100 Hollow Rocks