REMINDER-
Starting Tuesday 11.22.16, CrossFit Endurance will be held at CFG on Tuesday AND Thursday nights!
CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Coach Lucas ALSO took a Podium spot this weekend at his Jui Jitsu Tournament! Great job, Coach!
Strength
Back Squat (Max reps at 80%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…One set of:
Back Squat x Max Unbroken Reps @ 80%
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…One set of:
Back Squat x Max Unbroken Reps @ 80%
Athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over
Conditioning
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
Thrusters may be heavy, but should be completed in no more than 2 sets