Hello CF JJ family, we are canceling tomorrow’s classes and having a make up class Sunday 9am-10am. We will keep the box open until 11am for your technique practice or hang out. Have a great day!
Weightlifting
Deadlift (70%x3, 80%x3, 90%x3+)
(15min)
Warm up: 40%x5, 50%x5, 60%x3
Warm up: 40%x5, 50%x5, 60%x3
Metcon
Metcon (Time)
3 Rounds for time,
9 Burpee Pull-Ups
15 Deadlifts #255/185*
21 HSPU (or 6 Wall Walks)
200m Burden Carry #35/25 plate
9 Burpee Pull-Ups
15 Deadlifts #255/185*
21 HSPU (or 6 Wall Walks)
200m Burden Carry #35/25 plate
(30min cap)
If you don’t have a pull up, do Burpee Jump pull up using a box or plates.
*Do RX if your 1RM deadlift is 325/235 or more. Use 80% of your Training max.
If you don’t have a pull up, do Burpee Jump pull up using a box or plates.
*Do RX if your 1RM deadlift is 325/235 or more. Use 80% of your Training max.
Leave a comment