01/25/2017

 In Blog, Workout of the Day

“Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend.” ―Lao Tzu

Wednesday

Pre-Class Open Prep Training

Front Squat 7 x 3 @3.3.x.1.

E2MOM 16 (8 sets): 1x Clean Lift Off (Pause for 2″) + 1x Power Clean

In-Class Session

Strength

Deadlift: 8 @50% – 6 @60% – 4 @70% – 2 @75% – 2 @85%

Workout of the Day

AMRAP 15

60x DU

10x Burpees Over the Bar

6x Deadlifts (Starting weights at 185/125; 105/75)

[Increase by 30/20#; 20/10# each round]

Post-Class Accessory Work

3 sets:

50ft Overhead Yoke Carry

20x Weighted GHD Hip Extensions @1010

Prone Chinese Plank x 60 seconds

crofton crossfit

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