by abegayleisip | Oct 27, 2022 | Uncategorized
Friday Throw DownCrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and JerkCrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#
by abegayleisip | Oct 26, 2022 | Uncategorized
Deload Day 4Bench Press (3-2-1 then heavier 3-2-1 Wave 2 is heavier than wave 1 20 Second plank after each set in pushup position)Record heaviest liftMetcon (4 Rounds for reps)4 Sets2:00 WindowRest 90 Seconds between each round2/1 Rope Climb35 Double UndersAMRAP...
by abegayleisip | Oct 25, 2022 | Uncategorized
Deload Day 3RowingSpending Begining of class discussing rowing Technique. Row to Work (Time)50/42 Cal Row10 Alt Box Step Ups40/32 Cal Row10 Alt Box Step Ups30/22 Cal Row10 Alt Box Step Ups20/12 Cal Row10 Alt Box Step UpsRx: 20/14 Pound Med...
by abegayleisip | Oct 24, 2022 | Uncategorized
Deload Day 2Pendlay Row + Rig Hold (Weight)4 Sets:8 Pendlay Rows AHAPAccumulate 30 Second Engaged Rig HoldActive position on rig hold. Not slumped and just hanging on.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 12 minutes of:20 GHD...
by abegayleisip | Oct 23, 2022 | Uncategorized
Deload Day 1Light DT (Time)4 Rounds for Time:18 Deadlifts12 Hang Power Cleans9 Push Jerks400 m RunRx: 115/75S: 95/65TC: 25 MinutesFocus here is on barbell cycling under fatigue.
by abegayleisip | Oct 21, 2022 | Uncategorized
ValitusFit – Sat, Oct 22
