Battleground, Norwalk – Level 1 Please take advantage of Yoga at 10:00am at Norwalk and after every Saturday class. It’s free to all members and just $10 for friends of members to drop in. Advanced Work Metcon (Time) 12 -10-8 Bar Muscle Up 200m Run Split Snatches 135/95. M
Battleground, Norwalk – Level 1 Fit is not a destination- it is a way of life! Weightlifting Shoulder Press (7 sets of 3 at 75% ) Metcon Metcon (Time) 3 rds for time 400m Run/21 Thrusters/12 Pullups Beginner 55/35 and Jumping Intermediate 95 and 65 Advanced 115 and 75 Chest
Battleground, Norwalk – Level 1 This is the second cycle of our strength program. Refer back to your lifts during the week of the 19-23. If you got 10-12 reps then keep your 1rm the same this period. If you got 12-15 reps then increase your 1rm by 5-10%.(even number) Weightl
Battleground, Norwalk – Level 1 What’s your goal for today? Set a goal for each workout whether it’s doing the deadlifts unbroken or rowing a certain speed 500m. Each workout should have mini-goals within it. Weightlifting Squat Snatch (10×2 Squat Snatch at 50-6
Battleground, Norwalk – Level 1 Open gym- make up a missed work out or work on skills. Advanced Work Metcon (Time) 6 minute Amrap 1 squat snatch/1muscle up/1 HSPU 2 squat snatch/2 muscle up/ 2 HSPU …. 135/95
Battleground, Norwalk – Level 1 Being a great CrossFitter is not about being great at one thing but about being consistently consistent at the little things. Weightlifting Weighted Pull-ups (12 sets of 2 weighted pullups every minute) Metcon Metcon (AMRAP – Reps) 10 Min AM
Battleground, Norwalk – Level 1 “Even the strongest, most well-built team will, at times, be met with adversity. What makes us great is not that we should anticipate less adversity the stronger that we become, but rather that in anticipation of adversity we become stronger
Battleground, Norwalk – Level 1 This is an optional WOD. Battleground will be open from 9am-11am and Norwalk will be open from 10am-12pm. Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.