Thursday

Battleground, Norwalk – Level 1

Thursday will have Strength Bias programming as well as advanced skill work to do your own going forward.

CrossFit Strength Bias WORK

Warm up with ys, ts, ws.

Bench Press (8-12 Sets of 2-3 at 70% )

Dumbbell Bench Press (4×10 )

Advanced Work

Work on MU progressions

Metcon (7 Rounds for time)

Every :90 for 7 rounds

3-5 Power Snatches around 60%

3-5 MU

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Do this with a partner. One partner holds the deadlift while the other works. Quality Deadlifts only- no rounding or breaking down. This is training to get better- not to hurt ourselves.

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