05/17/2017

 In Blog, Workout of the Day

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” –Mattie Stepanek

Wednesday

Pre-Class Strength Training

5 x 2 Box Squats [All Work Sets done @85%+] 4 x 1. 1. Deadlifts [75+% @3.1.x.3.]

In-Class Session

Strongman Primary Strength Work
4 sets each:
150ft Heavy Yoke Walk
[Rest 90 seconds]

150ft Heavy Farmers Carry [Use Farmers Handles or HEAVY Kettlbells] [Rest 90 seconds] ***One Yoke Set up for Males and One for Female Athletes***

Workout of the Day

“Karen”
150 Wall Balls For Time [20/14] *Athlete do “Karen after Chipotle: 150x Wall Balls 30/20#*

Post Class Accessory Work

Row 2000m for Quality

Take 15 minutes to stretch Hips, Quads, T-Spine, and Shoulders

crofton crossfit

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