Monday

Battleground, Norwalk – Level 1

Schedule Today: Metcon First after warm up. Strength Bias people will not do Metcon but will immediately go into strength bias work after warm up. Following the metcon/strength bias work- everyone will do the snatch work and glute ham raises together.

With the Strength Bias, you need to put as much effort into the ancillary movements as the primary movements and make sure you are increasing weights each session.

Metcon

Metcon (AMRAP – Reps)

11 Min AMRAP with a partner:

1 Person does 3 Clean and Jerks(GTO) then 3 Toes to bar then the second person does 3/3. First person does 6/6 and then the second person does 6/6 …9/9… 12/12 etc

RX135/95

Sc 95/65

Beg: 75/45

Weightlifting

Snatch (5×3 High Hang, Hang, Floor 70% )

Superset with 4×812 Glute Ham raises

CrossFit Strength Bias WORK

Do this work while everyone is doing the metcon and then join in with the olympic lifting work

Deadlift (3 sets of 8 at 65% )

Bent Over Row (4×10 Bent Over rows)

Endurance

Metcon (Distance)

3x this week.. perform 30min-1hr of low intensity cardio respiratory training. run/row/swim

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