Monday, October 19, 2015

Hello there!!!

Here we go again for another week! Can't wait to see you lift some heavy weight!

Strength

1RM Deadlift

Today we'll start hitting some weights. We will take the next two weeks to hit these PR's, which means is you are feeling good hit it this week, but we all know we have bad days or days we don't feel as strong as we want to. This means if you aren't up for it tomorrow you will have next week to try again so don't worry. 

Take a good half hour to warmup and then I'd recommend this rep scheme:

5 - 5 - 3 - 3 - 1 - 1 - 1...

You want those reps of 5 to be super light after a solid warmup. Those sets of 3 can be a little heavier and then by the third single you want to be at that 1RM weight. Don't try hitting a ton of heavy singles before going for that PR. Try it by that 3rd rep and keep going heavier if it feels good. This is sexy part of CrossFit, enjoy and lift heavy. All that work we have put in will pay off. 

Conditioning

5min AMRAP

  • 25 DU's or 10 DU attempts + 15 SU's
  • 5 Hang Power Cleans (155/105lbs) (115/75lbs) (95/65lbs)

Move fast on this one. Find a weight you can go unbroken with each set and then move through the double unders or single unders at a steady pace. 

- Team 782