August 21st, 2019

Old Line CrossFit – CrossFit

Class Times:
5:30am (Tori), 6am (Johnny), 9:30am (Kyle), 12pm (Kyle), 4pm (Nate), 5pm (Nate), 6pm (Jenn), 7pm (Steph), 8pm ChickFit (Steph)

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 Air Squats (with a :01 pause in the hole)

5/5 Cossack Squats w/ PVC

5/5 Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

Strength

Back Squat (5-5-3-3-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)|(65/45)

7 Front Squats

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