3 Rounds for Time:
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This week starts a new targeted phase of programming aimed at increasing fundamental strength for our athletes. For the next several weeks we will be performing basic barbell lifts at specific percentages to systematically increase baseline strength in the squat, press, and deadlift. In addition you can expect to get practice in the olympic lifts, and their components, to improve speed and power. To round out the training cycle you will still see potent CrossFit style interval workouts to maximize metbolic conditioning. It’s time to take your game to the next level.
Please ask questions of your coaches either in the classes or on the blog. Get ready to train!
Row 1500m as fast as possible.
Row for 1min at max effort resting 1min between efforts until you complete 1500m.
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Free Women’s Only Workout tomorrow morning at 9am here at CF214! All ladies welcome!
30 Double Unders
15 Power Snatch 75/55
B) 30sec max burpees Rest 2:30 4 sets
Rest 2min between sets