* Long Sleeve T-Shirt Hoodie Order HERE

** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM

Pre Class:

1) Football Bar Bench Press Wide Grip: 4 @ 75%, 3×4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible.

4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible.

Class:

5) 20 minute Up Ladder:

1 Rope Climb 15ft

2 Hang Power Clean + Push Jerk 155/105

200m Run

Your run stays consistent at 200m, your Rope Climbs go 1,2,3 etc. and C+J go 2,4,6 etc. The first Rope Climb of each round is Legless.

Post Class

6) Supinated Bent Over Row: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible. Keep the movement strict.

7) Buttefly Chest-to-bar: 10 minutes Practice

Perform a 10 minute EMOTM if you have them.

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

9) Sled Drag: 400m

Light-Moderate weight. Think of this as active recovery. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Good luck to all of our athletes competing in the Team Competition at CrossFit Milford this weekend.