15-12-9-6-3 reps of:
Power Cleans (155/105)
Strict Handstand Push-ups (scale = hand release push-ups)
Front Squats (155/105)
Strict Chest to Bar Pull-ups (scale - strict pull-ups)
"Top Heavy" 15-12-9-6-3 reps of: Power Cleans (155/105) Strict Handstand Push-ups (scale = hand release push-ups) Front Squats (155/105) Strict Chest to Bar Pull-ups (scale - strict pull-ups) Monday come prepared to do some lifting and work on one-rep max lifts. We will be recording your lifts so that we can begin working a strength component into our workouts. If you are one of our newer people to the workout group, please do not be intimidated by this. We will work on technique as a group and this is going to be a good thing. We will track progress and be able to watch improvements. David Nguyen is also a Crossfit coach and will be a great resource so I'm super excited to have him as part of the crew. I am also going to start posting an organized warm-up component. With that said, the structured program will pretty much fill the hour so as a courtesy to all your fellow gym mates, let's all try to be ready to go at whatever time we agree on. If that is 11am or 11:30am, let's try to be ready to go at that time. I am going to make every attempt to be there in a coaching capacity as much as I can. David will be able to fill this role as well and hopefully we will be able to tag-team this task a lot of the time. It's going to be fun.
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