MONDAY

Battleground, Norwalk – Level 1

PLEASE READ THE MEMBER EMAIL ABOUT THE SCHEDULE CHANGES:
THURSDAY WILL NO LONGER BE OPEN GYM. FRIDAY WILL BE OPEN GYM AT LEAST DURING THE OPEN. PLEASE ASK YOUR COACH ABOUT QUESTIONS.

Weightlifting

Snatch (3X3 AT 60% )

This is a deload week.

Glute-Ham Raises (3×8 )

CrossFit Strength Bias WORK

Metcon is optional today

Deadlift (2×3 at 85% )

Bent Over Row (3×8 )

Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

3 Thrusters/3 Toes to bar

6/6

Etc.

Adv: 115/75

Rx: 95/65

Scaled: 65/35

Endurance

2x this week. Do 30min to 1hr of sustained low intensity cardio-respiratory work(run/Row/Bike/Swim)

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