CrossFit – Tue, Mar 18
Deload Week: Time to recover from the Open. Decent volume in the Metcons this week, pull back where needed. Lifting will be below 80% on all strength movements.OPEN MAGIC! Congratulations to everyone who participated in this years Open. There is nothing like the feeling of the Open when those last couple minutes close in on a workout and our gym rallies around athletes to push them to the finish line. Thank you all who volunteered, judged and joined us for Friday Night Lights. Community Cup standing should be coming out soon to see what is next.
Warm Up
Power Clean (10 x1 @70-80%)
EMOM
Metcon Warm Up
2-3 Sets
10 Single Arm Bench Press
5 Banded Strict Pull Up
Limerick (Time)
5 Sets
10 Bench Press (155/105)
10 Strict Pull Ups
*rest 1:1 b/t sets
-then-
5 Sets (Optional)
10 Barbell Curl
10 Barbell Skull Crushers
*rest 1:00 b/t sets
Hip Halo
Banded 7’s
Barbell Prep: Burgener Warm Up-Clean