We’re due for our quarterly CFTs again. If you did not do them on Saturday, you’ll have an opportunity all week long to complete them.
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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New participants will practice these movements and get comfortable in the biomechanics. New athletes should NOT perform any 1-rep max lifts until a thorough foundation has been established.
For those of you who have completed CFTs on Saturday, here is your metabolic workout.
4 rounds for time of:
Run 400 meters
50 squats
Post-WOD Afterburn:
With 5 weeks remaining until the Open, this is our block of power and conditioning in our athletic year.
Week of Jan 8th, 2018
Monday – Tabata thrusters 45/35, 8 rounds
Tuesday – Tabata KTE 8 rounds
Wednesday – Tabata push ups 8 rounds
Thursday – off
Friday – Tabata back squats 135/95
Saturday – Tabata shuttle runs building-to-building
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