A. Squat Program – Week 2 4 sets of 7/13 reps (Front-Squat + Back-squat) @70% of most recent FS max.
B. 4 x 12-15 Weighted Glute Bridge
Use KB's, Dumbbell or Barbell.
Wednesday - SHORT SCHEDULE
**Reminder** Only classes Wednesday are 6am, 7am & 12pm. No evening classes. Enjoy yourselves but don't have any drinks because elite level Crossfitters don't drink...oh wait.
Thursday - CLOSED
Friday - 1 CLASS ONLY from 10am-12pm.
Rolling heats. The 3 heats begin at 10:20am, 10:50am and 11:20am respectively. Dress warm because it's getting chilly in the gym (and outside the gym).
WOD
A. Bench Press - 1RM
B. Rowing Intervals:
2 Min Max Calories x 5 rds
Rest 1:1
Tuesday - 112216
*Reminder: Wednesday there are only 3 classes - 6am, 7am and Noon. No open floor. WOD
A. 10 Min AMRAP:
2 x Deadlifts (315/225)
10 x Burpee Box Jumps (24/20)
The weight on this should be challenging. If you need to increase it to something heavier, please do so.
Rest 5 minutes
B. 10 Min AMRAP:
5 x Deadlifts (155/105)
7 x T2B
9 x Wall Balls (20/14)