Here we go! We’re about to begin a new cycle and so we need to retest some old things while setting your standard for work to improve.
In no order we’ll hit a bench 1RM twice (3RM second time around), 1RM deadlift, a burpee/box jump benchmark, 100 pullups/max unbroken pullups, L-hang, L-supports, 2k row, 500m row, DIANNIE/DIANE, 1RM back squat, CGO 12.2, ANNIE, EMOM lifts (snatch, clean & jerk, deadlift), and THE CHIEF.
That’s a lot to fit into six days, yeah? Make sure you’re prepared everyday you come in: nutrition, rest & recovery, mindset, and gear!
CrossFit WOD for Monday 4/17
– establish a 1RM bench press in 25 minutes
– 500m row for time
– L-support, L-hang, each for time
Post all three scores to whiteboard!
Olympic Weightlifting WOD – Week 4, Day 1
snatch + snatch balance w/ hold, back squats, snatch push press, 1/2 situps, weighted back extensions, pause snatch high-pull, bent-over row
Primal crawling warmup
Starting workout with swings to warm up hinge. Windmills, Halos and lunges will be worked in.
Will then workshop our clean skills.
Finishing with front or goblet squats