• Monday begins the week with a clean & jerk deload for our 5th week where the following week we will test our 1 RM. Then immediately after, we will get into working on our back squat strength in 5 sets of 5 reps working at or above our 75% 1 RM..
• Tuesday we’ll start the day with some pull-up strength then transition to a for time style workout. In this 3 movement WOD you will be working through running various distances, double unders and strict pull-ups.
• Wednesday get ready for a classic CrossFit benchmark workout called “Diane”. This is a 21-15-9 style workout consisting of moderate to heavy deadlift and handstand push-ups. Post workout we’ll get in some hollow rocks to build that strong core.
• Thursday we have a longer 20 minute AMRAP style workout consisting of rowing, single arm front rack walking lunges, and ring rows. Hello legs and arms 😓
• Friday, we’ll get to jump around and swing our legs from the pull-up bar. Look to complete 5 rounds for time of box jumps and toes-to-bar. Afterwards, we’ll finish the session off with some strict shoulder presses.
• Saturday bring your weight vest if you intend to perform the hero WOD “Chad”. This workout is 1,000 step-ups and be prepared for it to take 60 to 90 minutes of time to complete.
You can’t fall if you don’t climb. But there’s no joy in living your whole life on the ground. –Unknown
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