CrossFit (6am, 5:30pm, 6:30pm)
Strength:
7 rounds:
– Every 2 minutes, 1 Squat Clean + 2 Hang Squat Cleans. Move up in weight when your technique is strong.
Work Capacity:
Every 3 minutes:
– 20 KB Swings, 53/35 lbs
– As many Deadlifts (185/105 lbs) as possible
Repeat until you get to 40 Deadlifts total
CrossFit Light (7am)
Strength: Every 2 minutes, 5 Overhead Squats. Move up in weight when your technique is strong.
Work Capacity:
10-9-8-7-6-5-4-3-2-1 reps for time:
– Overhead Squat, 35/15 lbs
– Box Step-up, 20″
– Sit-up
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”
– Socrates
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