If you want to be as rad as this granny, then you better get yourself to the gym this week! If you don’t use it, you lose it 😉 Here’s your preview of the week ahead (and we’ll try not to change it up on you mid-week!)…
Monday – Happy Monday to you! We’re thrustering today – decreasing reps & increase weight, working at 60, 70 & 80% of your 3RM. Then we ease you into your week with a NFT metcon – a few KB front rack carries, some DUs & some stability work on the rings with static holds.
Tuesday – Pick things up & put them down…deadlift day! Double Pause Deadlifts working around 70-75% of your 1RM deadlift. Today’s WOD is for time…the CrossFit Baseline. Twice! You’ll rest 2 mintues between the rounds of rowing & bodyweight movements.
Wednesday – We’re working on that aerobic capacity today…aka longer metcon day. You should STILL COME! No cherry picking! A little bit of running sandwiched with KBS & Box Step overs 🙂
Thursday – Today we have a little push/pull action with some gymnastic work – strict pull-up superset with HSPU or holds (depending on your level). We’ll finish off with a pretty lady named “Jackie”. Rowing, empty bar thrusters & pull-ups are always a good time!
Friday – Lots of cleaning to do…you have a 15 min EMOM of 1 Clean at 70% followed by a short 4 min AMRAP of slamballs & DUs. Nice little Friday for ya!
Saturday – We’ve got a doozy of a partner WOD today…Partner Hero WOD “Blake” with some synchronized burpees as a buy-in & buy-out! Should be fun!
It’s going to be another great week at CFP! As always, listen to your body, scale appropriately & we’ll see you at the box 🙂