Wednesday

Battleground, Norwalk – Level 1

To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.
Buddha

Weightlifting

Back Squat (8×2-3 at 80% )

weighted hip raise (4×6- Increase weight )

Performed like a hip hike but with the shoulders on a bench and weight sitting on your hips

CrossFit Strength Bias WORK

Do not do the metcon today.

Bench Press (2×3 at 85% )

Dumbbell Bench Press (4×10 Dumbbell/KB Bench )

Metcon

Metcon (Time)

If you cannot do 8+MU then do 15 MU at Beginning.

If you can do 8+ MU then do 15 MU at the end

If you cannot do muscleups then do 30 dips at the end

50 Double Unders/150 Singles

15 Snatches

50 Double Unders/150 Singles

15 Thrusters

50 Double Unders/150 Singles

15 Push Press

Adv: 115/75

Rx: 95/65

Scaled 65/45

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