Tuff Love Heat Times and Monday's WODs!

February 4, 2019

Hey guys!! Our Tuff Love comp is less than 1 week away! Click the following link to view your heat times:

https://1drv.ms/x/s!ApmpDxFeM6IegbwQvb_QCbea2pbcRg

 

Let me know if you have any questions or need to make any changes! Also send me your team name if you haven't already so I can add it!

 

SO EXCITED =D

 

- Coach Rebecca

 

And now here are your Monday WODs! We've had an insane about of PRs so far with the strict press and deadlift! Keep em comin!! We've got everyone's favorite bench press tomorrow!

 

Monday Feb. 4, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Strength:

 

BENCH PRESS Re-test

WARM-UP your new 1 RM. Use the following rep scheme as a guide:

1×5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%+ or new PR.

 

Hopefully you are not disappointed with your new PR or, should I say, 1 RM. There is no ambiguity to your new number. There is no; “I could do better next time”, “I was tired”, “I could have gone heavier”. Nope. Whatever you get on your last set of 1 repetition is your new max. Notice the last set says 100% plus. If you are finding throughout the workout the number you guessed or estimated is not working out, say too light, then you need to do some on the fly planning for your last set. Likewise if it is too heavy.

 

WOD:

30-20-10:

KB Swings 53/70

Box Jumps 24/30

Back Squats 95/135

 

Endurance WOD (6:30pm)

30-20-10:

Calories

Box Jumps 20/24

DUBs

Ab-mat Sit-ups

 

10-20-30:

Run (200,400,600m)

KB SDLHP 35/53

KB Goblet Step-ups 20/24

Contralateral V-ups

 

 

On-Ramp (7:30pm)

 

 

 

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