De-Load!
Monday, June 23, 2014
Back Squat:
- 40%x5, 50%x5, 60%x5
Press:
- 40%x5, 50%x5, 60%x5
Then,
10 Minute AMRAP:
Rx
- 5 Handstand Push-ups
- 10 One legged squats(alternating)
- 15 Pullups
- 12 Deadlifts(155,105)
- 9 Hang power cleans(155,105)
- 6 Push jerks(155,105)
Tier 2/3:
- 5 Pullups
- 10 Push-ups
- 15 Squats
- 12 Deadlifts (115,85)(55,35)
- 9 Hang power cleans
- 6 Push jerks
Congratulations to all of our athletes that competed this weekend! Team CFBC had a strong showing. We had 11 competitors and a HUGE cheering section! This week we are going through a “deloading” phase of our strength program. Next week we will all add 10lbs to our back squat/deadlift maxes and 5lbs to our bench press/press maxes and then start over. Today’s metcon is a variation of a crossfit.com wod. We are going to be doing this in an AMRAP format.