Monday 2/1/2016

Battleground, Norwalk – Level 1

We are starting up the Strength Bias programming for those that expressed interest. For those that are doing the strength bias work, you will split from the class when they set up to do the metcon and complete the work programmed under strength bias.

Weightlifting

Snatch (3×5 from the Floor 65-70% )

Superset with 4 sets of 6-10 Glute Ham Raises

CrossFit Strength Bias WORK

Do not do the metcon today.

Deadlift (2×5 at 80% )

Bent Over Row (4×8 Medium heavy )

Metcon

Metcon (Time)

Adv: 14/7 12/6 10/5 8/4 6/3

Thrusters/MU 135/95

Rx: 14/12/10/8/6 Thrusters and Pullups (shoot for unbroken 95/65)

Scaled: 65/35

Endurance

3x this week – do 30min to 1 hr of sustained low/medium intensity cardio respiratory work(run/row/bike/swim). Try to do it at a different time then class.

Metcon (No Measure)

work for 30 min to an hour and make notes.

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