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2/21/22

Strength

Deload Week and CF Open

This week all of our strength lifts will be for sets of 8 but I want them all at 70% of the weight you’ve been using for the past two weeks.

Please try and refrain yourself from going heavy as this will help you next week feel fresh when we build for 3 rep maxes!!!

Also this is the first week of the Crossfit Open workouts so thurs will have more of a "sweat" style feel to the workout as I have no clue what the workout will be on Friday :)

Mon: Back Squat
Tues: Snatch & Clean & Jerk
Weds: Deadlift & Strict Press
Thurs: Active Recovery
Fri: CF Open Workout 22.1

Back Squat (8-8-8-8)

Alternating between
2minutes of
400m Run or 25/20 Cal Bike
2min EMOM
8 Back Squats @50% of 1RM OR 70% of last week
10 weighted knee raises

Metcon (3 Rounds for time)

Every 5min for 3 Rounds
15 DB Thrusters 50s/35s
15 Burpee Box Jumps 24/20
15 Chest to Bar Pullups

Depending on number of people in the class you can do the BBJs as overs

Whiteboard:

Monday, February 21, 2022

Male Clients