Tuesday 1/16
CrossFit: Open 13.2 AMRAP 10 Min: 5 shoulder-overhead 10 deadlifts 15 box jump/step QuickFit: 5 rounds (10 min) :30 ball slams, :30 rest :30 reverse lunges with medball, :30 rest
CrossFit: Open 13.2 AMRAP 10 Min: 5 shoulder-overhead 10 deadlifts 15 box jump/step QuickFit: 5 rounds (10 min) :30 ball slams, :30 rest :30 reverse lunges with medball, :30 rest
WOD: Open WOD 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps *scale load to 75# 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box *Jump OR steps. WOMEN – includes Masters Women
WOD: A. Back Squat: After warming up: 70-75%x3 80-85%x2 90%x1 95%x1 100%+x1 B. CF Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 reps Shoulder to overhead (115, 75) 10 Deadlift (115, 75) 15 Box jumps (24″, 20′) Masters 55+ Complete as many rounds and reps as possible in
Throughout 2015 we will have programming cycles that will consist of 6 full weeks of programming emphasis with testing/re-testing followed by 1 de load week, with main testing always being on Mondays and re-testing always being the Monday of the de-load week directly after the 6 full weeks ends. The First quarter (2, 6 week